CBT Interventions for Insomnia
Sleep is fundamental to our overall well-being.
A good night's sleep is not just a luxury; it's a cornerstone of our mental and physical health. I’m a psychotherapist who specialises in Cognitive Behavioral Therapy interventions for Insomnia. I offer a thorough sleep assessment and also provide a tailor made approach to get you back to sleeping soundly again.
Insomnia Disorder is characterised by challenges in falling asleep, staying asleep, or waking up too early, accompanied by daytime difficulties or distress. Symptoms include fatigue, general discomfort, daytime drowsiness, and difficulties with attention, concentration, and memory. It can lead to problems in social or work environments, mood swings, irritability, decreased motivation and energy, an increased risk of mistakes or accidents at work or while driving. Insomnia may also lead to tension headaches and gastrointestinal issues. Furthermore, individuals with insomnia often experience anxiety about their sleep, which can further disrupt their ability to sleep.
Insomnia is a commonly experienced disorder, with prevalence rates of about 30-35% for acute insomnia, and 10-15% for chronic insomnia.
Many of us strive for better sleep, but are we taking the right steps? My approach is founded on a key insight: common remedies for sleep issues often miss the mark. In fact, some well-intentioned strategies can inadvertently worsen insomnia. That's where CBT-I comes in, offering proven techniques that might seem counterintuitive at first, but which are highly effective in addressing the root causes of sleep disturbances.
CBT-I is a structured form of CBT that helps you to identify thoughts and behaviours that cause, or worsen sleep problems; with habits that promote sound sleep. My planned sleep interventions are highly effective in helping you overcome the underlying causes of your insomnia. The progression to restoring your natural sleep patterns typically includes several core components:
Sleep Hygiene: Learn how to create the right environment and routines that promote consistent, uninterrupted sleep.
Stimulus Control Therapy: This involves limiting the time spent in bed where you are not sleeping. It’s important that the bed becomes a cue for sleep rather than wakefulness.
Sleep Restriction: Although this sounds counterintuitive, carefully reducing the time spent in bed, in a planned and controlled way can paradoxically improve sleep by building a stronger sleep drive. I must stress however, that this needs to be done in a planned and measured way, to ensure effectiveness.
Cognitive restructuring: This will help to address misconceptions and anxieties about sleep that may be keeping you awake. As well as this I can teach relaxation methods that calm your mind and body, helping you drift into, and sustain sleep more easily.
In addition to my clinical training and practice, I have personally experienced sleep difficulties and understand the struggle. I am firmly convinced that everyone should enjoy high-quality, restorative sleep. I employ a customised approach to meet your individual sleep requirements.
Get started on your journey towards better sleep and improved health today. Contact me to schedule a sleep assessment, and rediscover the joys of a good night's sleep.