What is CBT-i?
Ask the doctor
- Reviewed by Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Q. I've dealt with increasing insomnia over the past several months, and a friend told me about a type of therapy that could help. How does it work?
A. Nearly everyone has occasional insomnia, which is trouble falling or staying asleep, or waking up earlier than desired. But about 12% of Americans have chronic insomnia, which means they experience these issues at least three nights a week for three months or longer.
For people in this group - and it sounds like you're among them - cognitive behavioral therapy for insomnia (CBT-i) can be highly effective. CBT-i explores how people's sleep relates to the ways they think and the things they do. Often administered by a doctor, therapist, or another trained clinician, CBT-i typically consists of 30-to 60-minute weekly sessions for six to eight weeks. Treatment includes cognitive restructuring, which identifies and challenges thoughts about sleep that make it more difficult; stimulus control, which eradicates bedroom activities other than sleep and sex; sleep restriction, which limits time spent in bed to increase the drive to sleep; and relaxation training.
If you're interested in CBT-i, ask your doctor about it. You can also find experienced practitioners of the therapy through organizations such as the American Board of Sleep Medicine or the Society of Behavioral Sleep Medicine.
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About the Reviewer
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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