Meticulously following all the sleep hygiene recommendations, but seeing frustratingly little improvement in your chronic insomnia?
by Brian Curtis, PhD, DBSM
Do you find yourself meticulously following all the sleep hygiene recommendations, only to be met with frustratingly little improvement in your chronic insomnia? You're not alone. Many individuals grappling with persistent sleep troubles have been down the same road, trying various strategies and medications without finding a lasting solution.
Perhaps you've experimented with sleep medications, and while they might offer temporary relief, the concerns about dependence, tolerance, and the potential for worsening sleep once the prescription ends can be overwhelming. It's a cycle that leaves you feeling stuck and searching for a more sustainable solution.
Enter Cognitive Behavioral Therapy for Insomnia (CBT-I), a comprehensive and evidence-based treatment that integrates two of the most scientifically supported approaches for chronic insomnia: stimulus control therapy and sleep restriction therapy with tools for decreasing physiological and psychological stress while addressing those sleep-related worries, beliefs, and fears that may have developed throughout your long struggle with sleep. Unlike relying on medications alone, CBT-I addresses the root causes of your sleep struggles, providing a more enduring path to restful nights.
The frustration with CBT-I, however, lies in the limited availability of trained providers. It's the gold standard for treating chronic insomnia, recommended before turning to sleeping pills or other interventions. The good news is that you can access qualified CBT-I practitioners through telehealth or in-person sessions.
Visit the Society of Behavioral Sleep Medicine's directory (https://behavioralsleep.org/index.php/telemedicine) to find providers offering telehealth services, or explore in-person options (https://www.behavioralsleep.org/index.php/united-states-sbsm-members). CBT-I typically spans 6-8 weekly sessions, and the best part? You don't have to discontinue your sleep medications before starting treatment – it's a tailored approach that considers your unique needs and goals.
As we step into 2024, why not gift yourself the opportunity for restful, restorative sleep? CBT-I could be the game-changer you've been searching for, offering an individually tailored and effective way to finally overcome the challenges of chronic insomnia. Learn more about CBT-I and take the first step towards a better night's sleep: https://www.honestsleep.com/insomnia-disorder
Wishing you a year filled with restorative sleep so you can get back to living a more rewarding, meaningful, values-based life.