- Those who suffer with insomnia will know all too well that there’s bewildering array of information out there advising us how to improve our sleep, to the extent it’s difficult to know what actually works and where to start! Sleep has become a multimillion-pound global industry, with so many products, gadgets, teas, sprays, lotions, you-name-it, all promising a quick fix to transport us into the elusive Land of Nod!
- However, there is an evidence-based, completely natural, medication-free solution that’s been proven by over 87 clinical trials to work for insomnia. When we have insomnia, it’s not a spray or gadget that will give us a long-term solution, it’s CBT for Insomnia or CBT-I.
- So what actually is CBT-I? CBT-I is a multi-component guided programme (usually an hour per week for 5-6 weeks) of structured techniques, including sleep scheduling, stimulus control, evidence-based relaxation techniques, and cognitive therapy.
- CBT-I works by tackling the root cause of your sleep problem. It harnesses our circadian clock and our physiological sleep drive to regulate your sleep pattern, and also strengthens the connection between our beds and sleeping, therefore helping sleep to become a much easier, automatic process. It also gives us techniques that address what is fuelling the insomnia, for example anxiety about sleep.
- CBT-I is always tailored to your individual sleep needs. Before the treatment sessions, your sleep and insomnia is assessed to get a full picture of what’s happening with your sleep. This information helps guide the treatment sessions, so it is tailored to your specific needs and circumstances.
- It provides you with your own set of skills for managing your sleep. CBT-I is not the same as ‘sleep hygiene’ or a counselling therapy. It’s different to other types of Cognitive Behaviour Therapy, such as CBT for depression or CBT for anxiety.
- How do we know that it works? Over 87 randomized controlled trials (the ‘gold standard’ and the most powerful kind of clinical evidence) have demonstrated the effectiveness of CBT-I. It now has such a large evidence base proving its effectiveness that it’s recommended as the first-line treatment for insomnia by the NHS as well as internationally e.g., the National Institute of Health (NIH) in the U.S.
- What aspects of my sleep will be improved by CBT-I? Evidence shows that CBT-I is specifically effective in improving sleep quality, as well as reducing how long it takes to fall asleep and reducing wakenings during the night. Additional benefits are that you feel more refreshed in the morning and have more energy in the day.
- Does it work as well as sleeping pills? Remarkably, CBT-I has been shown to be as effective as sleeping medications in treating insomnia, but the effects of CBT-I are more durable in the long-term and without the side-effects associated with many sleeping medications.
- CBT-I is an excellent choice if you’ve had sleeping problems for a while, if you’re worried about becoming dependent on sleep medications, or have found medication ineffective or limited by undesirable side effects.
- It is successful for all types of insomnia and proven to help a diverse spectrum of people, from teenagers and students, to busy professionals, women going through the menopause, and retired seniors.
- You will have the guided support of an experienced NHS-trained insomnia specialist to help you through the CBT-I programme.
- Have you been struggling with insomnia? Why not take the first step to overcome it by getting in touch with us to find out more and finally get the help that you need.
The article was written by Dr Michelle Ni Raghallaigh
Image credit: Ante Hamersmit/Unsplash
