CBT-I

Cognitive-behavioral therapy for insomnia (CBT-I) offers hope to people with sleep disorders who routinely struggle to sleep well. If you suffer from insomnia, visit experienced sleep specialist Anne Bartolucci, PhD, CBSM, and the team at Atlanta Insomnia and Behavioral Health Services, PC, in Decatur, Georgia. They are experts in using CBT-I to help people enjoy restorative sleep and reduce the problems insomnia causes. Call Atlanta Insomnia and Behavioral Health Services, PC, to learn more about CBT-I or schedule a consultation online today.

What is CBT-I?

Cognitive-behavioral therapy for insomnia, or CBT-I, is a sleep disorder treatment with multiple aspects. It teaches you how to sleep better in your preferred sleeping environment, and you learn skills to help you in the future in case your insomnia symptoms return.

What can CBT-I treat?

Studies show that CBT-I is effective for primary insomnia and insomnia resulting from various psychiatric and medical disorders, including:

• Depression
• Anxiety
• Post-traumatic stress disorder (PTSD)
• Alcohol use disorder
• Breast cancer
• Chronic pain conditions

CBT-I can also help people with mixed medical and/or psychiatric disorders where they have more than one health problem.

What can I expect from CBT-I?

A CBT-I course lasts six to eight weeks. Atlanta Insomnia and Behavioral Health Services, PC, customizes treatment to suit each individual, so you might do some or all of the following: 

Sleep restriction/consolidation

Sleep restriction limits the time patients spend in bed without sleeping. For example, if you routinely go to bed at midnight and get up at 8:00 a.m. but only sleep for four of those eight hours, you restrict your time in bed to four hours.

Stimulus control

Stimulus control restricts what you do in bed. You perform activities like reading, using your mobile device, watching TV, and eating out of bed and only get into bed to sleep or have sex. This helps you associate your bedroom more closely with sleeping.

Relaxation techniques

The Atlanta Insomnia and Behavioral Health Services, PC, team teaches you relaxation techniques, such as deep breathing, progressive muscle relaxation, mental imagery, and meditation.

Sleep hygiene

Sleep hygiene uses everyday practices to help your body fall asleep more easily. Examples include:

• Sticking to the same bedtime and waking up time
• Avoiding caffeine and alcohol in the evenings
• No nighttime snacking
• Exercising regularly
• Avoiding screens before bedtime
• Lowering the light levels an hour before sleep

You might find a warm bath helps you relax before bedtime. It’s also important to ensure your bed and pillows are supportive and comfortable and that your bedroom isn’t too hot or cold.

CBT

Cognitive-behavioral therapy (CBT) teaches you to be more aware of your thoughts and how they affect your feelings and behaviors. Your therapist asks you to examine your negative thoughts about sleep and shows you how to make them more positive.

Call Atlanta Insomnia and Behavioral Health Services, PC, to learn more about CBT-I or book an appointment online today.