CBT-I works by addressing the underlying issues that contribute to insomnia. The treatment usually involves several components:
Sleep Hygiene Education: Teaching patients about practices that promote better sleep, such as maintaining a regular sleep schedule and creating a restful sleep environment. Stimulus Control Therapy: Helping patients associate the bed and bedroom with sleep by limiting activities like watching TV or working in bed. Sleep Restriction Therapy: Reducing the time spent in bed to match the actual sleep duration, which can help improve sleep efficiency. Cognitive Therapy: Identifying and challenging unhelpful thoughts and beliefs about sleep, such as catastrophizing the consequences of poor sleep. Relaxation Techniques: Teaching methods such as progressive muscle relaxation, meditation, and deep breathing exercises to reduce pre-sleep anxiety.
