How does Cognitive Behavioral Therapy for Insomnia (CBTI) improve sleep?

by | Jan 17, 2023 | CBTI

Cognitive Behavioral Therapy for Insomnia (or CBTI) helps improve sleep quality.

Do you struggle with insomnia or poor sleep? If so, you’ve likely come across the term Cognitive Behavioral Therapy for Insomnia, or CBTI. CBTI is now being recommended as the first-line of care for insomnia by the National Institutes of Healththe American College of Physicians, and the American Academy of Sleep Medicine. But what does CBTI do to help improve the quality of your sleep? For starters, CBTI will help educate you about the importance of sleep, as well as how sleep works. We may know we should sleep 8 hours each night, but we may not know how or why.  A CBTI program can help insomnia sufferers understand the mechanisms of sleep, and therefore have a better understanding of what helps or harms sleep.  CBTI can also provide a “reset” of poor sleep patterns and behaviors. By implementing CBTI, poor sleep patterns or behaviors can be undone, paving the way for healthier ones to take their place.

Components of CBTI

Although there may be different ways of delivering CBTI (in-person, telehealth style, online, app based and more), the main components of CBTI are typically the same:

  • Cognitive and Psychoeducational Interventions: Cognitive restructuring is used to help change or improve thoughts, feelings, behaviors, and reactions to sleep. The goal is to identify inaccurate or negative thoughts around sleep, challenge them, and restructure them. This leads to a better sleep mindset and allows healthier sleep to happen.
  • Behavioral Interventions: Behavioral interventions implement techniques that help improve relaxation and increase the sleep drive. This includes sleep restriction, relaxation training and stimulus control.
  • Education: Sleep education goes beyond knowing how many hours of sleep the average person needs each night. Clients will learn about the homeostatic sleep drive, the circadian rhythm, the importance of good sleep hygiene and much more. Having a deeper knowledge of sleep will help ensure that clients understand why certain behaviors may be adversely affecting their insomnia.

At Delta Sleep Coaching we’ve found that if clients truly understand why certain behaviors, thoughts, or patterns are impeding their sleep, they will be more likely to make the necessary changes needed to improve it.

What to expect with the Delta Sleep Coaching program

After signup, clients will receive continuous coaching for approximately 4-8 weeks (depending on the severity of the sleep issues).

  • You will fill out daily sleep diaries so that your sleep coach can follow along with each night. Sleep diaries will also show the progress and improvements made throughout the program.
  • There will be regular phone calls with your sleep coach so that you can have in-depth conversations regarding your sleep. Following the implementation of a sleep improvement plan, phone calls provide accountability and follow up.
  • Not only will you be able to improve sleep in the short term but learn techniques for the long term. This ensures that if insomnia does come creeping back, you will know how to recognize it and get your sleep back on track.
  • One of the great things about Delta Sleep Coaching is that everything is done online or via phone. You don’t have to leave home to complete a CBTI program! Your time is important and valuable, and we respect that.

If insomnia is taking over, let Delta Sleep Coaching help get things back on track via our online CBTI program. As many as 70%-80% of people with insomnia experience improvements in their sleep after completing a CBTI program, so signup today!