What is CBT-I?
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a set of techniques that have been shown through research (randomized controlled trials) to improve sleep for the long term. In fact, they are the treatment of choice for chronic insomnia, recommended by sleep professionals all over the world.
CBT-I involves uncovering the biological processes that control sleep and wakefulness. By using the techniques, you build up your sleep “drive” and strengthen your circadian (24-hour) sleep-wake rhythm.
How is this done? Professionals who have training in behavioural sleep medicine can help you. If you do not have access to this treatment through a professional, my book, Sink into Sleep guides you through your own CBT-I.
Sink into Sleep takes you through an analysis of your current sleep patterns. Based on some simple calculations, you design a program of going to bed and getting up that consolidates sleep – reducing time awake at the beginning, middle and end of the night. I also show you how to associate your bed with good, solid sleep rather than with wakefulness and frustration.
Sleep medications have several disadvantages like tolerance, dependence, and altered sleep stage composition. By following the CBT-I steps, you will restore your own natural sleep, the best sleep you can get. And you will know how to maintain your good sleep through the weeks, months and years ahead.