What is cognitive behavioral therapy for sleep?
Cognitive behavioral therapy is a treatment that helps you discover and overcome the root causes of your sleeping issues. It often involves working with a sleep specialist or therapist who can help you implement unique and customised methods to treat your insomnia. You’ll learn to replace negative thoughts regarding sleep with more positive views and habits. Over time, you should begin to develop better sleeping practices through consistency and accountability (no quick fixes here!).
How it works
Cognitive behavioral therapy works by altering the way you think about sleep and applying techniques to support your body’s natural sleep patterns. Your therapist will work with you to determine your scenario and prescribe a personalized plan. This could include action items like avoiding daytime naps, quitting caffeine, making your bedroom more sleep friendly, and even monitoring biofeedback metrics (think heart rate and activity levels).
Length of treatment
Most people benefit from multiple treatment sessions, such as six to eight sessions. As cognitive behavioral therapy is not a one-size-fits-all approach, treatment length and frequency can vary from person to person, depending on severity, progress, and goals. Consult with your sleep specialist to find out more about their specific approach and typical treatment length.
Results of cognitive behavioral therapy
Cognitive behavioral therapy aims to treat and improve insomnia to restore sleep quality and quantity. This often means increased sleep time and deeper, more restful sleep with fewer disruptions. Those undergoing cognitive behavioral therapy for sleep are often encouraged to maintain a written sleep diary or record. This can help track results and keep you accountable.
Ideal candidates
Approximately 6 to 10 percent of the population experiences chronic insomnia, and anyone who suffers from insomnia or sleep problems can benefit from the use of cognitive behavioral therapy. It’s important to remember that cognitive behavioral therapy is a long-lasting treatment, and it often takes time and dedication to see positive results.
Side effects
As opposed to sleeping pills and other treatments, there are no damaging side effects to cognitive behavioral therapy. This is extremely beneficial for those seeking a natural and long-term solution for poor sleep. Despite these benefits, cognitive behavioral therapy is surprisingly underutilized. Researchers suggest that those who struggle with insomnia may not even be aware of cognitive behavioral therapy for sleep, especially given that it’s not as heavily advertised or prescribed as sleep medication.
Proven studies
Multiple studies have highlighted the effectiveness of cognitive behavioral therapy in improving sleep. In a 2015 examination of 20 studies of insomnia patients using cognitive behavioral therapy, it was found that total sleep time was improved by eight minutes and sleep proficiency was also improved by 10 percent. In a recent study, cognitive behavioral therapy delivered via telecommunications was found to be just as effective as in-person treatment, making it both accessible and convenient.
Finding a therapist
Oftentimes, primary care physicians can offer guidance on cognitive behavioral therapy for better sleep. They can also help direct you to specialists and therapists in your area. If you prefer a self-guided approach, there are many resources and self-help books online that allow you to dive deeper into cognitive behavioral therapy on your own time.
Other treatments for sleep disorders
Sleeping pills can provide immediate and short-term relief of insomnia. While these drugs may be effective, the reality of sleeping pills is that they often come with risks of dependency, overuse, and severe withdrawal symptoms. If you suffer from long-term sleep issues, cognitive behavioral therapy is likely a safer choice.
Supplements for better sleep
For bonus sleep support, certain supplements can help calm stress and naturally improve shut-eye—like melatonin, magnesium, and chamomile tea. Supplements are often used in conjunction with cognitive behavioral therapy. Ultimately, improving sleep in the long run with natural treatments is all about maintaining consistency—so don’t give up hope! The reward of better mental and physical health will definitely be worth it.
