This special form of ASA recommends cognitive behavioral therapy for insomnia (CBT-I) as the first line treatment in the management of insomnia.
CBT-I is defined by these six pillars:
- education - imparting valuable basic knowledge about sleep and sleep disorders
- sleep hygiene - teaching of sleep-promoting behaviors
- stimulus control - rules of stimulus control: The bed is only for sleeping!
- sleep rhythm and sleep restriction - facilitating falling asleep and staying asleep through regular/restricted sleep times
- relaxation techniques - reducing arousal levels through progressive muscle relaxation and mindfulness exercises
- cognitive techniques - breaking through sleep-obstructing ruminative loops and negative beliefs
CBT-I guides you towards a healthier outlook to sleep and helps address any underlying issues which may be preventing you from getting sufficient sleep each night. CBT-I can be delivered in person or over the phone with a psychologist, or over a digital web app too (such as through somnio).
- education - imparting valuable basic knowledge about sleep and sleep disorders
- sleep hygiene - teaching of sleep-promoting behaviors
- stimulus control - rules of stimulus control: The bed is only for sleeping!
- sleep rhythm and sleep restriction - facilitating falling asleep and staying asleep through regular/restricted sleep times
- relaxation techniques - reducing arousal levels through progressive muscle relaxation and mindfulness exercises
- cognitive techniques - breaking through sleep-obstructing ruminative loops and negative beliefs
CBT-I guides you towards a healthier outlook to sleep and helps address any underlying issues which may be preventing you from getting sufficient sleep each night. CBT-I can be delivered in person or over the phone with a psychologist, or over a digital web app too (such as through somnio).