CBT-I explores the relationship between thoughts, actions, and sleep patterns. Trained providers identify and address thoughts and behaviors contributing to insomnia symptoms. Misconceptions are challenged, and behaviors promoting sleep are reinforced. Treatment typically spans 6-8 sessions, tailored to individual needs, incorporating cognitive, behavioral, and educational elements.
Chronic insomnia traps you in an endless cycle of restless
nights and exhausted days. Yet with cognitive therapy, we can
unravel anxious thoughts about sleep, set realistic
expectations, and break free. Step by step, we'll build
healthy sleep habits to ease your mind.
Our
compassionate therapists understand this frustrating battle
intimately. We're passionate about equipping you with proven
techniques to quiet inner critics, stop trying to force sleep,
and rediscover deep, restful slumber. This lifeline leads back
to the vibrant, hopeful person you want to be. Take hold with
courage - calmer nights await.
People with insomnia often associate their bedroom with stress
and sleeplessness. Stimulus control therapy aims to reshape
this connection, reestablishing the bedroom as a calm space
for rest.
Clients are advised to only use their
bed for sleeping and intimacy. If unable to fall asleep within
10 minutes or waking in the night, they should get out of bed
until feeling tired again. Setting a consistent morning alarm
and avoiding daytime naps can also help strengthen the body's
sleep cues.
Sleep restriction is a technique used in Cognitive Behavioral Therapy for Insomnia (CBT-I) to consolidate sleep and improve sleep efficiency. It involves initially limiting the amount of time spent in bed to match the actual amount of time spent asleep. Gradually, as sleep efficiency improves, bedtime is adjusted to gradually increase total sleep time while maintaining sleep quality.
Sleep hygiene refers to practices and habits that promote good quality sleep. These include maintaining a regular sleep schedule, creating a comfortable sleep environment (e.g., dark, quiet, cool), avoiding stimulants (like caffeine) before bedtime, and establishing a relaxing pre-sleep routine.
Relaxation techniques are methods used to calm the mind and body, promoting relaxation conducive to sleep. These can include deep breathing exercises, progressive muscle relaxation, mindfulness meditation, and imagery techniques. Such practices aim to reduce physical tension and quiet the mind, facilitating the onset and maintenance of sleep.
Texas Sleep and Counseling Center passionately assesses adults with insomnia, determining the best personalized treatment.
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