Are you struggling with sleep? |Today’s Psychology

MHC-LP and Amy Vigliotti, Ph.D.

Most of us have dealt with occasional sleepless nights. It is often a natural response to life stressors. However, about one in three adults can sustain sleep disorders and develop chronic insomnia. If you realize you are struggling to fall asleep, fall asleep, or wake up, then you are not alone. Chronic insomnia can be at a serious cost and can contribute to irritation, low energy, a focus on trouble, and a lower overall well-being. It can feel exhausting, irritated and isolated, but the good news is that help is available. Cognitive behavior Treatment In the case of insomnia (CBT-I), it is a short-term, non-invasive approach that has been shown to have longer-term benefits than sleeping pills without side effects, according to the BMC Family Practice Journal.

What is CBT-I?

CBT-I is a highly effective evidence-based treatment that helps people overcome chronic sleep disorders medicine. Research shows that around 75% of people who complete CBT-I have a significant improvement in sleep, with benefits over the years.

Successful CBT-I is focused on not only managing symptoms, but also identifying and modifying the underlying thoughts and behaviors that perpetuate insomnia. Chronic insomnia often continues due to useless beliefs and habits we have learned over time. Fortunately, these are not available to learn. Some common patterns and behaviors that interfere with sleep include:

• I’m overly worried about sleep and how little you are
• I spend too much time in bed while I’m waking up
• Scroll through your phone or check Social Media In bed
• Sleeping at times too early, too late, or inconsistent
• Using beds for work, television or other non-sleeping activities
• Drink caffeine late in the day
• rely alcohol Falling asleep
• They are trying to “force” sleep rather than coming naturally
• Associating beds with frustration, anxietyOr restlessness

With just five structured sessions, CBT-I helps people to gently rewire these patterns. This led many to find that sleep is deeper, more consistent and less inducing anxiety.

How CBT-I works

When using CBT-I, we don’t just talk about sleep confusion with our clients. We will teach you the tools you can apply to help you sleep less It’s stressfulless frustrating and more recovering. Here are some things our clients can expect from their treatment:

• Cognitive Reconstruction: Identify, challenge and replace useless beliefs about sleep with something more realistic and compassionate, often referred to as “positive sleep thinking.” This does not mean pretending to be insomnia. Rather, it helps to move the story out of fear And frustration about something that is more grounded, empowering, and losing the emotional weight of insomnia itself.
• Sleep Scheduling Techniques: Together, develop personalized sleep schedules based on patterns, needs and lifestyle. This includes adjusting your time to go to bed, waking up time, and spending time in bed to restore your natural rhythm of sleep.
• Stimulus control technology: Our brain forms a strong connection between our environment and behavior. For example, your brain has learned to associate it with stress and urgency, so listening to the phone ping can cause shocks of anticipation and anxiety. Similarly, if you wake up many nights and get frustrated in bed, your brain may start to relate to your bed insomnia. Stimulation control helps retrain the brain and connect the bed to sleep again.
• Sleep Hygiene Practices: You will learn simple, evidence-based habits that support a peaceful sleep like management Screen timecreate a calming bedtime routine and adjust your caffeine intake or mild exposure. These strategies are always compatible with your specific concerns and daily reality.

During anxiety treatment, Sarah* (name changed for privacy) she shared I’m sleeping 3-4 hours per night. The evening was spent scrolling her phone, then throwing and spinning for hours afterwards. The morning left her exhausted, irritated and hopeless. We began to incorporate CBT-I and tackle useless ideas that promote her sleep anxiety. One belief stood out: “If I don’t fall asleep now, tomorrow will be a disaster.” We gently challenged it and reconstructed it into something more balanced: “Even if I don’t sleep well tonight, I still have the tools to help, so I can get through it tomorrow.” That shift relieves the pressure she puts on sleep and makes her rest more natural. We also introduced a small introduction. Changes in behaviorIt’s like restricting phone use before bedtime and creating a consistent wind-falling routine. After about five CBT-I sessions, Sarah was sleeping 6-7 hours a night, making her more vigilant during the day. Equally important, her relationship with sleep has changed from the nightly struggle to something she has calmed down and approached. Confidence.

CBT-I is a multi-purpose, complementary, short-term therapy approach

CBT-I is a valuable and short-term approach to improving sleep. Many people see important results in just five sessions. It can serve as a standalone treatment or as part of a broader treatment plan. CBT-I can also complement anxiety treatment. depressionor medical concerns. Sleep problems often worsen symptoms by creating poor cycles of rest, low energy, and increased stress. By improving sleep early, CBT-I can help break that cycle and support your overall progress.

CBT-I follows a structured approach, but it is by no means perfect for one size. The treatment is tailored to your unique needs and we work together to adapt it. You can still expect warmth and compassion – like other forms of treatment. The goal is to seamlessly integrate CBT-I into care. This allows you to experience lasting results without losing momentum in other areas.

A good sleep can be yours

CBT-I is an evidence-based approach that helps you sleep better in just a few sessions. A good sleep is absolutely within reach and you don’t have to face it alone.