​​Can CBT Work for Insomnia?

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​​Can CBT Work for Insomnia?

Sleep is a fundamental aspect of our lives, essential for overall health and well-being. Yet, for many individuals, sleep disorders like insomnia can become a persistent and frustrating challenge. If you find yourself tossing and turning, unable to fall asleep– or if you do finally fall asleep, you’re awake moments later, there is hope. Cognitive Behavioral Therapy (CBT) has emerged as a highly effective approach to combat insomnia, offering relief to those who struggle with sleepless nights.

What is Insomnia?

Insomnia is much more than just a night or two of troubled sleep. It is one of the most common sleep disorders, and in the past was historically managed with sedatives. However, today we frequently take a therapy-first approach to insomnia, as CBT has a high success rate without the need for pharmaceuticals.

Insomnia is characterized by persistent difficulties in initiating or maintaining sleep, despite having adequate opportunities for sleep. It can lead to various daytime impairments, such as fatigue, irritability, difficulty concentrating, and reduced overall quality of life. There are many causes of insomnia, and it is very frequently a symptom of some other underlying cause.

Causes of insomnia can include, but are not limited to:

  • Stress and anxiety
  • Depression
  • Chronic pain
  • Medications
  • Medical conditions
  • Poor sleep habits
  • Environmental factors, such as noise or light
  • Work schedules that go against your chronotype

What is CBT?

Cognitive Behavioral Therapy, often abbreviated as CBT, is a structured and evidence-based therapeutic approach aimed at addressing a wide range of psychological and emotional challenges. It is rooted in the idea that our thoughts, feelings, and behaviors are interconnected, and by identifying and modifying negative thought patterns and behaviors, we can achieve positive and lasting change in our lives.

CBT is a well-established and widely recognized form of psychotherapy, with applications in treating conditions such as anxiety disorders, depression, phobias, and even insomnia. It is typically a short-term treatment, focused on providing practical strategies to help individuals overcome their specific issues.

How Does CBT Work?

CBT involves a collaborative process between the therapist and the individual seeking treatment. Here’s a simplified overview of how CBT works:

First, the therapist works with the individual to identify specific problems, symptoms, and underlying thought patterns contributing to those problems. In the context of insomnia, this may involve understanding the factors that lead to sleepless nights. Together, the therapist and individual set clear, achievable goals for therapy. In the case of insomnia, this might include improving sleep quality, reducing the time it takes to fall asleep, or reducing nighttime awakenings.

CBT helps individuals recognize and challenge negative or irrational thought patterns that contribute to their insomnia. For example, someone with insomnia may have persistent worries about not getting enough sleep, leading to heightened anxiety and worsening sleep. Once these thought patterns are identified, the therapist and patient work together to develop practical strategies and skills to address the identified issues.

CBT for Insomnia 

CBT for insomnia (CBTI) is a specialized form of CBT tailored specifically to address sleep-related issues. It has gained recognition as the gold standard for treating insomnia because it directly targets the underlying causes and perpetuating factors of sleeplessness.

CBTI involves guiding patients through a series of modifications in their sleep-related behaviors. The primary aim is to address the three main factors contributing to the persistence of insomnia:

  • Conditioned Arousal: This entails recognizing and eliminating habits that were initially developed in an attempt to enhance sleep but have proven ineffective.
  • Reducing Sleep-Related Worry: CBTI focuses on reducing excessive worry and other sources of heightened arousal related to sleep.
  • Identifying Relevant Behavior Targets: The therapist identifies the most pertinent areas for behavior change and assists patients in overcoming any obstacles that may hinder them from making these often challenging adjustments to their sleep-related behaviors.

Additionally, CBTI typically incorporates relaxation exercises to reduce the physical and psychological tension that can contribute to insomnia. Techniques such as progressive muscle relaxation and deep breathing can be taught. Patients are also educated about sleep hygiene practices, which involve creating an optimal sleep environment and adopting behaviors that promote healthy sleep.

CBTI offers numerous benefits for individuals struggling with insomnia, including:

  • Improved sleep quality
  • Reduced time to fall asleep
  • Fewer nighttime awakenings
  • Increased sleep efficiency
  • Decreased reliance on sleep medication
  • Enhanced daytime functioning and mood

Ultimately, CBTI is a proven and highly effective approach for individuals seeking relief from the challenges of insomnia. By addressing negative thought patterns, modifying behaviors, and equipping individuals with practical strategies, CBTI empowers them to regain control over their sleep and enjoy restful nights. If you’re experiencing insomnia, it’s essential to consult with a qualified mental health professional who can guide you through the process of CBTI. If that sounds like you, reach out to us today at Love Heal Grow to get in touch with one of our therapists. We’re here for you!

 

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Megan Negendank, LMFT, CST Founder (she/her)

Megan Negendank, LMFT, CST Founder (she/her)

CEO & Founder | 450 per session | Relationship & Sex Therapy, Relationship Trauma, Emotional & Physical Intimacy, Executives & Creatives | Not accepting new clients
Madison Hamzy, LMFT (Online Only, she/her)

Madison Hamzy, LMFT (Online Only, she/her)

Therapist & Assistant Director | 250 per session | Relationship & Sex Therapy, Intimate Connection & Less Stress, Men with ED or ADHD, People who get stuck in their heads and worry a lot
Natalie Delfin, LCSW (she/they)

Natalie Delfin, LCSW (she/they)

Therapist & Clinical Supervisor | 200 per session | Relationship & Sex Therapy, More Pleasurable Sex, Men learning to express feelings, CNM & Kink, Queer & Trans
Rachel Cloud, LCSW (she/her)

Rachel Cloud, LCSW (she/her)

Therapist & Clinical Supervisor | 220 per session | Relationship & Sex Therapy, Healing from Abuse & Betrayal, Queer & Trans Identity, People who care deeply and are told they are "too much"
Ann Marie McKnight, LMFT (she/her)

Ann Marie McKnight, LMFT (she/her)

Therapist | 250 per session | Relationship & Sex Therapy, Grief & Loss, Childhood Emotional Neglect, Family Therapy for Parents & Adult Children | Contact therapist to be added to waitlist
Jessie Regan, LMFT (she/her)

Jessie Regan, LMFT (she/her)

Therapist & Clinical Supervisor | 270 per session | Relationship & Sex Therapy, Healing from Infidelity, Discernment & Divorce, Workplace Stress & Pressure
Linda Rolufs, LMFT (Online Only, she/her)

Linda Rolufs, LMFT (Online Only, she/her)

Therapist | 240 per session | Relationship & Sex Therapy, Anxiety & OCD, Menopausal and post-menopausal women wanting more pleasure in sex, Women who feel invisible
Ashley Barnes, LMFT (she/her)

Ashley Barnes, LMFT (she/her)

Therapist | 200 per session | Relationship & Sex Therapy, High-Achievers & Type-A Personalities, Intimacy & Connection, Low Self Esteem, Trauma & Anxiety
Lindsay Glass, LMFT (Online Only, she/her)

Lindsay Glass, LMFT (Online Only, she/her)

Therapist | 200 per session | Relationship & Sex Therapy, Parenting Couples, Cycle-breaking Moms, Deep Thinkers & Deep Feelers
Maegan Tanner, AMFT (she/her)

Maegan Tanner, AMFT (she/her)

Therapist | 180 per session | Relationship & Sex Therapy, Stress & Burnout, LGBTQ+, People who judge themselves a lot
Susan DuBay, LMFT (she/they)

Susan DuBay, LMFT (she/they)

IFS Therapist | 200 per session | Relationship & Sex Therapy, Communication & Intimacy, LGBTQ+, Folks wanting to go deep in their trauma work | Not accepting new clients
Emily Alampi, AMFT (Online Only, she/her)

Emily Alampi, AMFT (Online Only, she/her)

Therapist | 170 per session | Relationship & Sex Therapy, Anxiety & Stress, Frustration & Anger, Queer & Trans, Neurodivergence, People who feel like they don't fit in
Charisse Brass, AMFT (she/her)

Charisse Brass, AMFT (she/her)

Therapist | 170 per session | Relationship & Sex Therapy, Emotional & Physical Connection, Stress & Burnout in Highly Productive People, Existential Angst & Life Meaning | Not accepting new clients
Joanna de Leon, AMFT (Online Only, she/her)

Joanna de Leon, AMFT (Online Only, she/her)

Therapist | 170 per session | Relationship & Sex Therapy, Burnout & Pressure to be Successful, Immigrants & First Gen, Current & Former Athletes, People who Avoid Conflict
Flo Oliveira, AMFT (they/them)

Flo Oliveira, AMFT (they/them)

Sex Therapist | 170 per session | Relationship & Sex Therapy, QTBIPOC, More Pleasure in Sex, CNM & Kink Affirming, People worried about their porn-use & sexual behaviors
Maria Dimachkie, ACSW (she/her)

Maria Dimachkie, ACSW (she/her)

Trauma Therapist | 180 per session | Relationship & Sex Therapy, Survivors of Trauma: Sexual Assault & Relationship Abuse; People who have been hurt by loved ones; People who question themselves a lot | Contact therapist to be added to waitlist
Samaria Parada, AMFT (she/ella)

Samaria Parada, AMFT (she/ella)

Bilingual Therapist | 160 per session | Relationship & Sex Therapy, Communication & Connection, Family & Cultural Stress & Trauma, BIPOC & First Gen
Madilyn Schweikert, AMFT (she/her)

Madilyn Schweikert, AMFT (she/her)

Therapist | 160 per session | Relationship & Sex Therapy, Communication & Intimacy, Betrayal & Infidelity, Couples with age gaps, Creatives & Sensitive People
Ella Sword, AMFT (she/her)

Ella Sword, AMFT (she/her)

Therapist | 160 per session | Relationship & Sex Therapy, Communication & Connection, Parenting, Anxiety & Depression
Hannah Slicton-Williams, LMFT (she/her)

Hannah Slicton-Williams, LMFT (she/her)

Trauma Therapist | 200 per session | Relationship & Sex Therapy, Healing from Trauma - Relationship Abuse, Violence, and Sexual Assault, Love after Trauma
Abby Hollandsworth, AMFT (she/they)

Abby Hollandsworth, AMFT (she/they)

Therapist | 160 per session | Relationship & Sex Therapy, Communication & Intimate Connection, Anxiety-Depression-Anger, LGBTQ+, Religious Trauma & Grief | Contact therapist to be added to waitlist
Liza Haroldson, LCSW (she/her)

Liza Haroldson, LCSW (she/her)

Therapist | 240 per session | Relationship & Sex Therapy, Disconnected & Bickering Couples, Depleted & Exhausted Working Moms, Low Self Esteem, Trauma & Anxiety
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