Many people experience difficulty sleeping sometimes. This is often temporary, for example, due to stress or a busy period. But when sleepless nights last longer than three months, it's called insomnia. This is the medical term for long-term sleeplessness. It can lead to daytime fatigue and a constant feeling of restless sleep.
One approach that often offers relief is Cognitive Behavioral Therapy for Insomnia (CBT-i). This method focuses not on the number of hours you sleep, but on how you cope with sleep and insomnia.
What does CGT-i entail?
CBT-i focuses on general thoughts and symptoms that perpetuate insomnia. Many people try to catch up by staying in bed longer or taking more naps, but this can be counterproductive. Thoughts such as “If I don't sleep now, I'll be no good tomorrow” cause additional tension. CBT-i helps you recognize these patterns and break them step by step.
The therapy often consists of several components. You'll learn what constitutes healthy sleep and which factors influence it. You'll also work on behavioral changes, such as setting regular bedtimes and avoiding screens right before bed. Furthermore, you'll focus on your thoughts about sleep: the less pressure you put on yourself, the easier it often becomes to relax.
Who is it for?
Cognitive behavioral therapy for insomnia is primarily used for people who have had sleep problems for a long time. They may experience difficulty falling asleep, frequent nighttime awakenings, waking too early, or waking up feeling unrefreshed. For short-term symptoms, simply following the instructions can often help, but for chronic insomnia, CBT-i offers a more structured approach.
What can you try yourself?
Even without therapy, you can start with some principles from cognitive behavioral therapy for insomnia. Try to stick to regular bedtimes and wake-up times, even on weekends. Use your bed only for sleep, so your brain reconnects it to rest, where it was when you were awake. If you lie awake for more than twenty minutes, even get up and do something relaxing before returning to bed. It also helps to establish a calm evening routine. A tool like a sleep mask be pleasant, or a sleep trainer To better maintain regular bedtimes and weekly routines. Finally, limit caffeine and alcohol in the evening, as this can affect your sleep quality.
Conclusion
Insomnia can also be very draining. However, cognitive behavioral therapy for insomnia offers a structured way to gradually improve your sleep habits. It takes some time and dedication, but it can help you gain more control over your sleep.
A good evening routine can further support this. Want to know how to build such a routine? Then also read our blog: The perfect sleep ritual: a step-by-step plan for better sleep.
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