Therapy Can Help with...Insomnia?

Most people think of going to therapy for treating mental health disorders like anxiety, depression, trauma, OCD, etc. But did you know that there is a therapy model for treating insomnia? It’s called cognitive behavioral therapy for insomnia (CBT-i), and it’s actually one of my favorite ways to help clients!

What is insomnia?

Insomnia is a sleep disorder defined by a person having trouble falling asleep or staying asleep. Most people with insomnia take 30 minutes or longer to fall asleep initially, and they tend to wake up several times throughout the night, sometimes staying awake for several hours each time they wake up! 

How can CBT-i help with insomnia?

Many clients who end up trying CBT-i have tried many MANY other things before CBT-i to help them sleep. They have tried sleep aids, various sleep hygiene hacks, participating in sleep studies, but nothing has helped so far. 

The bread and butter of insomnia is a process called “sleep restriction” by which the therapist and client actually decrease the amount of time the client spends in bed in order to consolidate sleep, and then gradually increase the amount of sleep until the client is able to get enough sleep, fall asleep quickly, and sleep through the night. Additionally, through the process, we cover unhelpful beliefs about sleep, relaxation, and sleep hygiene. 

What are the benefits of CBT-i?

One reason clients love CBT-i is because the base program only takes 7 sessions. Sometimes through this process, clients discover other mental health issues they want to address (commonly anxiety), and so they decide to stay in therapy longer. However, many clients I’ve helped have found significant improvements in 7 sessions and are ready to discharge from therapy. Even better, if you have insurance, it’ll likely be covered!

The hardest part of CBT-i is that the first few weeks are VERY difficult. The problem gets worse before it gets better. But when clients are able to see the process through to the end, it is worth it!

Most people struggle with sleep at some point in their life. You don’t have to suffer indefinitely! Check out CBT-i to treat your insomnia.