Insomnia Counseling and Treatment
How to Spot It and Receive Treatment
What is Insomnia?
People with insomnia may have a hard time falling asleep, staying asleep, or may wake up too early. They also usually experience effects of poor sleep during the daytime, such as:
- Feeling tired
- Having low energy
- Trouble with attention, concentration, and memory
- Becoming easily irritated
- Having difficulty at work or school
At Mind Wellness Counseling, one of our licensed therapists will conduct a comprehensive behavioral sleep medicine intake and evaluation including the use of evidenced-based testing instruments that help inform the clinical management of your care. We will also coordinate your care with your physician to make sure that there are no medical concerns that may be causing or adding to your sleep problem.
What is Cognitive Behavioral Therapy For Insomnia:
Cognitive Behavioral Therapy for Insomnia (CBT-I) is an effective treatment for sleep problems offered at Mind Wellness Counseling and is recommended as a first line treatment.
It is a short-term psychotherapy (or “talk therapy”) for insomnia that is based on scientific knowledge about sleep.
The “cognitive” part of CBT-I focuses on your thoughts, feelings, and expectations about sleep and insomnia that may affect how well you sleep.
The “behavioral” part of CBT-I helps you develop proven sleep habits, based on the science of sleep that will help you sleep better.
What Are The Goals of CBT-I?
The goals of CBT-I are to help you fall asleep, stay asleep, and improve your daytime functioning and quality of life as a result of better sleep at night.
Does CBT For Insomnia Work?
CBT-I is one of the most studied and effective therapies. It has been shown to improve the quality of sleep and in helping people sleep longer. CBT-I is based on many years of research and has been shown to be very effective with many people.
CBT-I helps specific problems such as:
Canceling activities either because of being too tired or out of fear that such activities will interfere with sleep
Not keeping regular bedtimes and/or wake times
Large amounts of time spent in bed
Spending time in bed worrying about sleep, rather than sleeping
How long does CBT-I last?
CBT for insomnia usually requires only 6 sessions to be effective. In some cases, extra sessions may be needed, but your insomnia may also get better in fewer than 6 sessions. Each session lasts about 50–60 minutes if delivered one-on-one.
If you decide to participate in CBT-I, you will be asked to:
Attend sessions regularly
Describe your sleep problems to help your therapist understand your insomnia symptoms
Work together with your therapist to set therapy goals
Monitor your sleep using a simple sleep diary each morning
Learn about sleep and insomnia and ways to help improve your sleep
Practice new CBT-I skills in your life outside of therapy
To help the treatment succeed, you will be asked to be an active partner in solving your sleep problem with your therapist.
Can CBT-I Be Taken With Other Forms of Treatment?
You do not need to stop other mental health treatments or sleep medications while you are participating in CBT-I. If you are taking sleep medications but want to reduce or discontinue use, you should seek help from your prescribing provider. Research has shown CBT-I to be at least as effective as medications for insomnia in the short-term, and is usually more effective than medications in the long-term.
How will I know if CBT-I is helping?
Most people participating in CBT-I experience improvement in the quality of their sleep first and then begin to sleep longer. They also experience improved alertness and energy. Continuing to use the skills you learn in CBT-I can help you sleep well long after the therapy ends.
If you have any further questions or concerns, please feel free to reach out to us. We would be happy to help!