What is CBTi & how does it help treat insomnia
May 17, 2023Sleep problems, particularly during the menopause, can severely impact our well-being and productivity on a daily basis.
Many people are unaware that one of the most effective ways to overcome insomnia is through Cognitive Behavioural Therapy for Insomnia (CBTi).
In this blog post, I aim to raise awareness about CBTi as a scientifically-based program that addresses the underlying causes of sleeplessness.
While traditional sleep hygiene practices may offer limited results, CBTi provides a comprehensive approach to resolving insomnia and rejuvenating your sleep patterns.
When searching for solutions to sleep issues, most people encounter information about sleep hygiene, which includes tips like using dark blinds, using lavender sprays, keeping a cool room, and avoiding caffeine. However, there is little evidence to support the effectiveness of sleep hygiene practices in resolving insomnia.
Many individuals spend years trying these strategies without experiencing significant success.
Cognitive Behavioural Therapy for Insomnia (CBTi) focuses on four core aspects: your sleep drive, anxiety, hyper-arousal, and circadian rhythm. While these elements may initially seem complex, CBTi offers practical and manageable strategies to address them effectively.
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Sleep Drive: Sleep drive refers to our natural need for sleep, which typically increases throughout the day. By using restricted time in bed, CBTi helps boost sleep drive and facilitates quicker improvements. Creating a personalised plan based on your average sleep duration in a 24-hour period serves as a starting point for increasing sleep drive.
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Anxiety and Hyper-arousal: During menopause, hormonal changes can lead to increased anxiety. CBTi provides techniques to manage sleep anxiety, such as maintaining worry diaries, practicing relaxation techniques, and engaging in breathing exercises. Hyper-arousal, akin to the excitement experienced as a child, occurs when your brain associates the bed with wakefulness. By reprogramming your brain to view the bed as a place solely for sleep, CBTi gradually reduces hyper-arousal and restores restful sleep.
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Circadian Rhythm: Establishing a consistent timetable for your brain and body is crucial for regulating the circadian rhythm. CBTi incorporates strategies like restricting time in bed, waking up at the same time every day, and following a structured routine to optimise your sleep-wake cycle.
While the idea of tackling insomnia through CBTi may appear overwhelming, the majority of individuals experience significant improvements within six weeks or less.
It requires a bit of willpower and perseverance, but the end result—a return to restful sleep—is undoubtedly worth the effort.
If you're struggling with sleep issues, it's essential not to rely solely on sleep hygiene practices. Instead, consider the transformative power of Cognitive Behavioural Therapy for Insomnia (CBTi).
By addressing the underlying causes of insomnia, such as your sleep drive, anxiety, hyper-arousal, and circadian rhythm, CBTi offers a comprehensive solution for achieving restorative sleep.
Don't suffer in silence; empower yourself to regain control over your sleep patterns through CBTi.
If you want my help to get sleeping well you can find out more HERE
