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Cognitive Behavioral Therapy for Insomnia (CBT-I) in Calgary

Cognitive Behavioural Therapy Isomnia Calgary

Our Calgary Psychologist Clinic’s therapists are experienced in CBT-i and help our clients to find ways to improve their sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a psychological treatment approach that has gained recognition for effectively addressing the challenges associated with insomnia. With the guidance of a psychologist, CBT-I aims to modify negative thought patterns and behaviors that contribute to sleep difficulties, helping individuals regain control over their sleep patterns and improve overall sleep quality.

The core principles of CBT-I revolve around identifying and addressing the underlying causes of insomnia. This therapy recognizes that psychological factors such as anxiety, stress, and negative thought patterns can perpetuate sleep disturbances. By targeting these factors, CBT-I assists individuals in developing healthier sleep habits and reducing the frequency and intensity of insomnia symptoms.

CBT-I typically begins with a comprehensive assessment by a psychologist to understand the unique factors contributing to a person’s insomnia. This assessment may include an evaluation of sleep patterns, bedtime routines, lifestyle factors, and emotional well-being. With this information, the psychologist tailors the treatment plan to suit the individual’s specific needs.

One common technique used in CBT-I is stimulus control therapy. This approach aims to strengthen the association between the bed and sleep while breaking the association between the bed and wakefulness. It involves creating a sleep-friendly environment, establishing consistent sleep and wake times, and avoiding stimulating activities in bed. By reshaping these associations, individuals can experience a more restful and consistent sleep pattern.

Another key component of CBT-I is sleep restriction therapy. This technique helps regulate the sleep-wake cycle by initially limiting the amount of time spent in bed. Gradually, as sleep efficiency improves, the time spent in bed is increased. This process helps individuals consolidate their sleep, reduce time spent awake in bed, and strengthen the connection between bedtime and sleep.

Cognitive therapy is also an essential element of CBT-I. It focuses on challenging and reframing negative thought patterns and beliefs related to sleep. By replacing these thoughts with more positive and accurate ones, individuals can reduce anxiety, improve sleep quality, and develop a healthier mindset around sleep.

Additionally, relaxation techniques and sleep hygiene education are often incorporated into CBT-I. These techniques may include progressive muscle relaxation, deep breathing exercises, and strategies for creating a calming pre-sleep routine. Sleep hygiene education involves providing guidance on lifestyle factors that can impact sleep, such as exercise, caffeine intake, and exposure to electronic devices before bed.

CBT-I is recognized as an evidence-based treatment for insomnia and has shown promising results in numerous studies. It is often recommended as a first-line treatment option and can be effective as a standalone treatment or in combination with other interventions. By addressing both the cognitive and behavioral aspects of insomnia, CBT-I equips individuals with valuable tools and strategies to manage sleep difficulties and achieve long-term improvements in sleep quality and overall well-being.

Calgary Psychologists That Use CBT-I

Murray Molohon

Clinical Psychologist

Dr. Raheleh Tarani

Clinical Psychologist

Jarret Verwimp

Clinical Counsellor

Kari Adams

Clinical Psychologist

Andrea Krygier

Clinical Psychologist

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