CBTi (Insomnia)

About Cognitive Behavioural Therapy for Insomnia (CBTi)

CBTi is an evidence-based treatment for insomnia that focuses on changing unhelpful thoughts and behaviours that contribute to poor sleep.  It involves several techniques, including sleep hygiene, relaxation training, sleep restriction therapy, and cognitive restructuring.

Sleep hygiene involves creating a conducive sleep environment, avoiding caffeine and alcohol, and maintaining a consistent sleep schedule.

Relaxation training teaches techniques such as deep breathing, progressive muscle relaxation, and guided imagery to calm the mind and body before sleep.  

Sleep restriction therapy involves limiting the amount of time spent in bed to improve sleep efficiency.

Cognitive restructuring involves identifying and challenging negative thoughts and beliefs about sleep and replacing them with more realistic and helpful ones.

CBT for insomnia is typically delivered over several sessions by a trained therapist.  It has been shown to be effective in improving sleep quality and duration, reducing daytime fatigue, and improving overall quality of life for individuals with insomnia.