Insomnia is the most common sleep disorder. Psychological, behavioral, and biological factors are implicated in the development and maintenance of insomnia as a disorder, although the etiology of insomnia remains under investigation, as it is still not fully understood. Cognitive behavioral therapy for insomnia (CBTI) is a treatment for insomnia that is grounded in the science of behavior change, psychological theories, and the science of sleep. There is strong empirical evidence that CBTI is effective.
Cognitive behavioral therapy (CBT) helps you change actions or thoughts that hurt your ability to sleep well. It helps you develop habits that promote a healthy pattern of sleep. Following are the most common forms of CBT:
A stimulus is anything that causes a response. The goal of this method is for you to have a positive response when you get into bed at night. It is used for people who toss and turn in bed, unable to fall asleep. When this happens for many nights, you begin to get frustrated. You may even dread bedtime, expecting to toss and turn for hours. Bedtime and even your bed itself are causing you to have a negative response.
This method teaches you to use the bed only for sleep and for sex. You are not to read, watch TV, or do anything else in bed. You are also taught to go to bed only when you feel very sleepy. If you are not asleep after about 20 minutes, then you are to get out of bed to do something else relaxing. When you feel sleepy again, then you return to bed.
Over time, this method helps you to fall asleep more quickly after you get into bed. You begin to have a positive response toward going to bed at night. Instead of being frustrating, it becomes relaxing and restful.
This method sets strict limits on the time you spend in bed each night. The initial limit used is the same as the amount of sleep you tend to get on a nightly basis. For example, you may only get five hours of sleep even though you spend seven hours in bed at night. Two hours in bed are spent trying to fall asleep or go back to sleep after waking up. In this case, your initial limit would be to spend only five hours in bed at night. This means that you would be likely to get less than five hours of sleep.
This sleep loss will make you even more tired at first. But it will also help you fall asleep faster and wake up fewer times in the night. This gives you a solid period of sleep and a more stable sleep pattern. As your sleep improves, the limit on your time in bed is slowly increased. The goal is to reach the point where you get the amount of sleep you need without reducing the quality of your sleep.
Relaxation Training and Biofeedback
Relaxation training teaches you how to relax both your mind and your body. This helps you to reduce any anxiety or tension that keeps you awake in bed. This method can be used both during the day and at bedtime. It involves training you how to better control the following functions:
Biofeedback may be used along with relaxation training. The process of sleep is more complex than it may seem. It involves such things as your brain, your breathing, your heart and your muscles. Biofeedback teaches you how to raise or lower various signs of how your body is working. You are given the details of certain indicators in your body. Biofeedback can provide details on such things as the following:
In order to sleep better, you are taught how to change either your muscle tension or your brain waves. You wear a device that signals to you the level of your muscle tension or brain wave frequency. You then try to change that level in a way that will help you sleep. The device uses a gauge, visual images or sounds to tell you how your level is changing.
These methods require you to focus and concentrate in order to see results. Some people may quickly learn the methods in just a few sessions. Others may need many sessions to master the techniques.
Cognitive Control and Psychotherapy
These methods are used to help you identify attitudes and beliefs that hinder your sleep. These negative thoughts involve worries and stress that keep you awake. A therapist helps you process your thoughts and feelings about sleep.
You learn ways to overcome negative thoughts and promote positive attitudes and beliefs. This might involve setting a “worry time” in the afternoon or early evening. This is a time when you review the day and plan for tomorrow. You focus on getting all of your worries out of your system. At the end of this time you feel “free” to relax. This helps your mind to be at rest when you go to bed.
Another method is to use guided imagery. You imagine that you are in a story. In your mind you try to picture what things look, feel, and sound like. You try to make it as real as possible. This keeps your mind from thinking about other concerns. You stop “trying” to go to sleep. As a result, your mind settles down and stops racing. This allows your body to relax and go to sleep.
A therapist will often see you weekly on an individual basis. Sessions may vary in length from 30 to 90 minutes. Other options are to do group therapy or to consult with a therapist by skype.