CBT for insomnia in Zonguldak
A structured, drug-free treatment over a few sessions, recommended first-line for chronic insomnia, that targets sleep patterns, the relationship with the bed and anxious thoughts about sleep.
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What is CBT for Insomnia (CBT-I)?
Difficulty falling or staying asleep on at least three nights a week for more than three months is defined as chronic insomnia. Cognitive behavioural therapy for insomnia (CBT-I) is recommended in guidelines as the first-line treatment because its effect lasts longer than sleeping pills in the long term. The programme includes a sleep diary, temporarily restricting time spent in bed (sleep restriction), linking the bed only with sleep (stimulus control), sleep hygiene, relaxation techniques and working with thoughts such as “if I can’t sleep, tomorrow will be ruined”. Conditions that cause insomnia, such as snoring and pauses in breathing, restless legs, depression or thyroid problems, should be assessed separately.
How is CBT for Insomnia (CBT-I) done?
- Assessing sleep history, accompanying illnesses and medicines
- A one- to two-week sleep diary
- Sleep restriction and stimulus control programme
- Working with thoughts and relaxation techniques
- Tracking progress with the diary and gradually loosening the programme
Who is CBT for Insomnia (CBT-I) suitable for?
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