How We Can Help
We use Cognitive Behavioral Therapy for Insomnia (CBT-I) to help patients explore any underlying thoughts, feelings or current behaviors that may be playing a role in their insomnia.
Sleep diaries, behavioral changes, and relaxation exercises also play a part, and clients will be taught to become their own coach.
What is Insomnia?
You might be suffering from insomnia if 3 nights a week or more:
It takes you forever to fall asleep
You find yourself frequently tossing and turning or waking up throughout the night
You wake up hours before your alarm is supposed to go off, feeling exhausted.
Acute - lasts for less than a month, a brief occurrence of sleep difficulty attributable to a stressful life event such as death or divorce.
Chronic - occurs in 10% of adults and lasts for at least a month but usually 6 months or more, most often with no precipitating event.
Comorbid - occurs at the same time as another mental or physical health problem. Lack of sleep can compromise your immune system, increasing your risk of depression, anxiety, dementia, psychosis and stroke.
How It Works
Through the cognitive behavioral aspects of CBT-I, we change how patients perceive sleep and the existing symptoms of insomnia.
Relaxation techniques, such as breathing or hypnosis, are taught to help patients prepare for sleep.
Developing good sleep hygiene is key to practicing positive sleep habits. As such we encourage clients to keep a sleep diary, limit screen-time as bedtime approaches, only use the bed for sleep and sex, resist naps, build up the need for sleep, and know how to unwind before sleeping.
Improvement in sleep and daytime function by 70 to 80 percent.
Reduction in both depressive symptoms and suicidal ideation.
Increased motivation for healthy lifestyle changes
Improved alertness and energy
CBT-I has been found to be more effective than sleep medications in the long term.
Longer and better-quality sleep.