Then you can gradually lengthen the time you stay in bed-and therefore sleep. By not going to bed until you’re tired enough to fall asleep right away, you can train your body to fall asleep quicker when you go to bed. It may seem paradoxical, but if you regularly spend too much time awake in bed, you can train your body not to sleep when it’s in bed. Sleep restriction means spending less time in bed to sleep more.You will also work on developing a winding down routine. You might try getting more regular exercise or cut down on smoking, caffeine, and alcohol, or alter your consumption patterns so they don’t interfere with sleep. Sleep hygiene means making basic lifestyle changes that can make it easier to sleep.You may think you can’t stop these thoughts from appearing in your mind, and that may be true, but by learning to identify and counter them, you can minimize the damage they do to your ability to sleep. Identifying automatic thoughts that keep you awake.Among the techniques we might employ include: During your initial sessions we will attempt to identify your exact problem so we can find the right tool to improve your sleep. When it comes to treating insomnia, CBT-I has a huge tool box. Finally, a poor sleep environment can make a big difference in one’s ability to sleep.
An individual may also not be giving sleep a high enough priority. Another possibility is that an individual has acquired bad sleep habits or practices. One problem is that stress or stressful thoughts can interfere with one’s ability to sleep. Typically, insomnia is due to a few simple causes. CBT-I works by identifying and countering the thoughts and actions that make it hard for a person to sleep at night. In fact it is so ideal that a tailored variation of cognitive behavioral therapy has been created for insomnia, sometimes designated CBT-I. One application that is ideally suited for cognitive behavioral therapy (CBT) is the treatment of insomnia. Treatments Treatment Approaches Teletherapy Cognitive Behavioral Therapy (CBT) Mindfulness-Based Therapy Acceptance and Commitment Therapy (ACT) Behavioral Activation (BA) Interpersonal Therapy (IPT) Interpersonal and Social Rhythm Therapy (IPSRT) Cognitive Behavioral Therapy for Insomnia (CBT-I) Dialectical Behavioral Therapy (DBT) EMDR Cognitive Processing Therapy for Trauma (CPT) Virtual Reality Treatment.Conditions Conditions We Treat Anxiety Attention Deficit Disorders Bipolar Disorder Child and Adolescent Therapy Chronic pain Couples Therapy Depression Dysthymia Eating Disorders Generalized Anxiety Disorder Health and Illness-related Anxiety Insomnia Obsessive-Compulsive Disorder (OCD) Panic Disorder Post-Traumatic Stress Disorder Pregnancy and Postpartum Seasonal Affective Disorder Self-Esteem Social Anxiety Sports Psychology Trichotillomania Tinnitus.Rebecca Wheeler, LCSW Jessi Pettigrew, LCSW Elise Brown, LPC About Us About CBT Denver Mary Heekin, LCSW Antonia Pieracci, Ph.D.Cognitive Behavioral Therapy for Insomnia (CBT-I) - CBT Denver CBT Denver
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