Are you tired of lying awake at night, unable to shake off stress and anxiety? Do you realise that the more you force yourself to fall asleep, the more awake you feel? Do you struggle with fatigue, grumpiness, and decreased productivity due to chronic insomnia?
Insomnia is common and a Singapore study found that it affects 15.3% of the local population. It is more than a night-time problem and can adversely affect our mood, relationships, sharpness of mind and school/work performance. Over the long term, sleep difficulties can impact our physical health, increasing the risks of obesity, diabetes and heart disease.
What is CBT for Insomia?
CBT-I is a non-pharmacological, evidence-based therapy specifically designed to address chronic insomnia. This collaborative approach between you and your therapist focuses on identifying and changing negative sleep habits, thoughts, and behaviours that perpetuate insomnia.
How Does CBT-I Work?
CBT-I addresses the underlying cognitive and behavioural factors contributing to insomnia, including:
- Sleep-related anxiety and stress: Learn relaxation techniques to calm your mind and body before sleep.
- Negative sleep associations: Break the cycle of associating bedtime with stress and anxiety.
- Sleep-restrictive behaviours: Establish a consistent sleep schedule and bedtime routine.
- Cognitive distortions: Challenge and reframe unrealistic sleep expectations and catastrophic thinking.
Benefits of CBT-I
Research shows that CBT-I:
- Improves sleep quality by increasing sleep duration and efficiency.
- Enhances overall mental health by reducing symptoms of depression and anxiety
- Improves concentration, memory, and productivity.
- Offers a safe, non-pharmacological alternative to sleep medications
- Has long lasting benefits even after therapy concludes.
- Can improve sleep in 70-80% of cases of insomnia
What to Expect from CBT-I Therapy
Typically, CBT-I involves:
- Initial assessment: Identifying sleep patterns, habits, and challenges.
- Goal-setting: Collaborating with your therapist to establish realistic sleep goals.
- Regular sessions: Bi-weekly or weekly sessions to monitor progress and adjust strategies.
- Sleep diary: Tracking sleep patterns to identify areas for improvement.
- Homework assignments: Practicing relaxation techniques, sleep scheduling, and cognitive restructuring.
Who Can Benefit from CBT-I?
CBT-I is ideal for individuals experiencing:
- Chronic insomnia: Difficulty initiating or maintaining sleep for >3 months.
- Comorbid mental health conditions: Depression, anxiety, PTSD, or substance use disorders.
- Sleep disturbances: Sleep apnea, nocturnal bruxism, restless leg syndrome, or periodic limb movement disorder.
- Medication-resistant insomnia: Insomnia not responding to medication use.
Take Control of Your Sleep
CBT-I offers a powerful, non-pharmacological solution for chronic insomnia. Take the first step towards improved sleep, enhanced mental health, and increased well-being.
Don't let sleepless nights control your life. Reach out to our therapist today and discover how CBT-I can help you achieve restful, rejuvenating sleep.