Cognitive Behavioral Therapy for Insomnia as the First-Line Treatment for Chronic Insomnia

What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?

One of the most effective methods nowadays to battle chronic insomnia is cognitive behavioral therapy for insomnia or CBT-I. This is a first-line treatment where patients work directly with a therapist for several weeks. The goal is to break bad sleep habits and address anxieties which impair sleep. The therapist will zoom in on the patient’s lifestyle and most common issues. Afterwards, the therapist will provide individualized advice on top of a series of general sleep health recommendations. These include a series of tips and methods to alleviate insomnia. On the page focused on the Top 15 Tips to Prevent Insomnia and Sleep Better At Night we will provide many similar tips to prevent insomnia from occurring.

Sleep Restriction as an Effective Paradoxical Tool Used By CBT-I

A paradoxical but helpful method used by cognitive behavioral therapy for insomnia is restricting the time spent in bed in the beginning of the treatment. This requires the patient to stay awake for longer during the day. This builds up a strong sleep pressure (adenosine). Consequently, patients are able to achieve a more stable and solid form of sleep across the night. This will often recover the psychological confidence of the patient. This is because they are able to self-generate and sustain a healthy stable form of sleep. This is something they were likely unable to accomplish for a long period of time. Later on, as the patient recovers its confidence, the time in bed can be gradually increased.

The Long Term Beneficial Effects of Cognitive Behavioral Therapy for Insomnia

Numerous studies indicate that CBT-I can be very effective for insomnia sufferers. It helps patients fall asleep faster at night, sleep longer and achieve a superior quality of sleep. It is also established that the benefits of CBT-I persist for a long time. The benefits often last for long after the patients stop working with their sleep therapist. Since 2016, cognitive behavioral therapy for insomnia is established as the first-line treatment for all individuals with chronic insomnia, as published in the prestigious journal “Annals of internal Medicine”.