Sleep | kosheaphd

Cognitive Behavioral Treatment of Insomnia (CBT-I)

The CDC has declared sleep disorders a national public health epidemic in the United States
Sleepfoundation.org cites that over 1/3 of Americans sleep less than 7 hours per night
Insomnia takes a significant toll on mental health and work place productivity (American Academy of Sleep Medicine)

If you are one of the many people worldwide who is having trouble sleeping, you probably don't need these studies to tell you how terrible it is to lie awake when others are dreaming. Some individuals benefit from prescription medications for sleep disorders, but many others prefer to avoid pills out of concerns over side effects or worries about "rebound insomnia" once medications are discontinued. That is why the U.S. Department of Veteran's Affairs (VA), the Australian Sleep Health Foundation, and many others around the globe cite Cognitive Behavioral Treatment of Insomnia as the "first line treatment" for insomnia. CBT-I can be used in conjunction with prescribed medications, though many find that they are able to improve sleep without medication through the behavioral change components of CBT-I.

CBT-I focuses on altering the thoughts and behavioral patterns that reinforce insomnia. Through individual therapy or a 6-week group Zoom course, we use a structured, evidence-based curriculum to

track your current sleep patterns
teach improved sleep habits
identify and replace thoughts that are contributing to impaired sleep
teach you skills to become your own "sleep coach"
foster your ability to prevent future insomnia relapse

It's not magic and it's not always easy, but CBT-I has been found to improve symptoms in up to 80% of people diagnosed with an insomnia sleep disorder; 90% of CBT-I participants reduce or end use of sleep medications after participating in the treatment. CBT-I has few to no side effects compared to prescribed medication and also promotes benefits that last beyond treatment (unlike sleep medications, which only help while they are actively being taken) (as cited by the Sleep Health Foundation).

Please reach out if you would like to learn more about whether CBT-I is a good fit for you.