Cognitive Behavioral Therapy for Insomnia Ottawa

Cognitive Behavioral Therapy for Insomnia in Ottawa

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Learn More About Cognitive Behavioral Therapy for Insomnia

CBTi stands for Cognitive Behavioral Therapy for Insomnia. It is a specific form of therapy that focuses on treating insomnia and improving sleep habits. CBTi is considered the gold standard treatment for chronic insomnia and has been shown to be highly effective.

CBTi is based on the principles of cognitive-behavioral therapy (CBT), which is a widely used therapeutic approach for various mental health conditions. In the case of insomnia, CBTi targets the thoughts, behaviors, and environmental factors that contribute to sleep difficulties.

The therapy typically involves several components, including:

1. Sleep education: Understanding the factors that influence sleep and learning about healthy sleep habits.

2. Sleep restriction: Restricting the time spent in bed to match the actual amount of sleep obtained, which helps to strengthen the association between the bed and sleep.

3. Stimulus control: Establishing a consistent sleep routine and creating a sleep-friendly environment to promote better sleep.

4. Cognitive restructuring: Identifying and challenging negative thoughts and beliefs about sleep, replacing them with more positive and realistic ones.

5. Relaxation techniques: Learning and practicing relaxation exercises to reduce anxiety and promote relaxation before bedtime.

CBTi is typically delivered by a trained therapist, either in individual or group sessions. However, there are also self-help resources and online programs available that can guide individuals through CBTi techniques.

It’s important to note that CBTi is a evidence-based treatment for insomnia and can be highly effective. If you are experiencing sleep difficulties, it may be beneficial to consult with a healthcare professional or a licensed therapist who specializes in CBTi.

Here are a few peer-reviewed sources on Cognitive Behavioral Therapy for Insomnia (CBTi) that you may find helpful:

1. Morin, C. M., Bootzin, R. R., Buysse, D. J., Edinger, J. D., Espie, C. A., & Lichstein, K. L. (2006). Psychological and behavioral treatment of insomnia: Update of the recent evidence (1998-2004). Sleep, 29(11), 1398-1414.

2. Riemann, D., Baglioni, C., Bassetti, C., Bjorvatn, B., Dolenc Groselj, L., Ellis, J. G., … & Spiegelhalder, K. (2017). European guideline for the diagnosis and treatment of insomnia. Journal of Sleep Research, 26(6), 675-700.

3. Trauer, J. M., Qian, M. Y., Doyle, J. S., Rajaratnam, S. M., & Cunnington, D. (2015). Cognitive behavioral therapy for chronic insomnia: A systematic review and meta-analysis. Annals of Internal Medicine, 163(3), 191-204.

4. Edinger, J. D., & Means, M. K. (2005). Cognitive-behavioral therapy for primary insomnia. Clinical Psychology Review, 25(5), 539-558.

These articles provide a comprehensive overview of the evidence supporting the effectiveness of CBTi as a treatment for insomnia. They discuss the various components of CBTi, its efficacy compared to other treatments, and its long-term benefits.

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