Understanding CBT-I: A guide to managing insomnia
Understanding CBT-I: A Guide to Managing Insomnia
If you’ve ever found yourself tossing and turning at night, unable to fall or stay asleep, you’re in good company. Insomnia affects many people at some point, and finding ways to improve sleep can feel frustrating. One approach that has gained attention in recent years is Cognitive Behavioral Therapy for Insomnia, or CBT-I.
At Alliance Therapy Group, we’re excited to offer this as a first-line treatment for insomnia—available in person at our Barrie office or virtually throughout Ontario
What Is CBT-I?
CBT-I is a structured form of therapy that helps people identify and change thoughts and behaviors that might be interfering with sleep. Rather than relying on medication, CBT-I focuses on developing practical skills and mindset shifts to support better sleep habits.
How Does CBT-I Work?
CBT-I usually involves several phases, designed to guide you through understanding and adjusting your sleep patterns:
Assessment and Sleep Education: In this initial phase, you learn about how sleep works and identify habits or thoughts that might be contributing to insomnia. Education is key—it helps you understand what’s happening with your sleep and why.
Behavioral Strategies: This phase includes techniques like sleep restriction, where time spent in bed is carefully managed to improve sleep efficiency, and stimulus control, which aims to strengthen the association between your bed and sleep (and not wakefulness or worry).
Cognitive Techniques: Here, the focus is on recognizing and changing unhelpful beliefs or worries about sleep. Many people with insomnia develop anxious or negative thoughts about their sleep, and CBT-I helps challenge these to reduce sleep-related anxiety.
Maintenance and Relapse Prevention: Once new habits are established, this phase supports long-term success by helping you maintain progress and manage setbacks.
What Does the Research Say?
Research has explored the effects of CBT-I in various populations, including those with chronic insomnia. Studies have shown improvements in sleep quality, sleep onset, and overall sleep satisfaction for many individuals who engage in CBT-I programs.
There is a wealth of information about CBT-i as well as current research at https://mysleepwell.ca/cbti/cbti-research/
While results can vary from person to person, many find that CBT-I offers practical tools and insights that support healthier sleep patterns over time.
Is CBT-I Right for You?
If insomnia has been affecting your quality of life, CBT-I might be a helpful option to explore. At Alliance Therapy Group, we are proud to offer CBT-i in person at our Barrie office or virtually across Ontario. Our goal is to equip you with skills that you can use long-term to manage sleep challenges.
If you are curious about this approach, we welcome you to reach out to book a free 15 minute consultation to speak with a therapist.
