Discover how Cognitive Behavioral Therapy for Insomnia (CBT-I), the gold standard treatment, can help you overcome sleep difficulties and restore healthy sleep patterns.
Every adult will eventually experience a long period of sleeplessness at some point in their lives. However, a significant number of them will struggle with this issue for months.
Insomnia is defined by a regular struggle to fall asleep, stay asleep, or return to sleep upon waking prematurely for three months.
If Left Untreated: This can cause a significant decline in cognitive abilities, anxiety, depression, and physical health concerns.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is a structured program that helps individuals address and overcome the thoughts and behaviors that contribute to sleep problems. It is considered the gold standard for treating insomnia and is effective for many people.
Helps individuals recognize and change negative thoughts and beliefs about sleep.
Challenge unrealistic expectations about sleep
Address worries that contribute to insomnia and anxiety
Provides insight and education on healthy sleep habits and lifestyle factors that can affect sleep.
Includes advice on:
This technique involves limiting the time spent in bed to the actual time spent sleeping.
By reducing time spent in bed awake, individuals can build a stronger association between the bed and sleep, making it easier to fall asleep.
Creating a sleep-conducive environment and associating the bed with sleep rather than wakefulness.
Avoid stimulating activities in bed
Get up if unable to sleep, return to bed only when sleepy
CBT-I often includes relaxation exercises to help calm the mind and body before bedtime.
Progressive Muscle Relaxation
Deep Breathing
Guided Imagery
Some CBT-I programs incorporate Neurofeedback to help individuals become more aware of and control physiological processes associated with sleep, such as muscle tension and heart rate.
Here at Nugent Family Counseling, we are committed to helping clients manage their insomnia and can provide Neurofeedback support if required.
While medications may be used in the short term, CBT-I is often recommended as a first-line treatment for chronic insomnia because:
It addresses the underlying thoughts and behaviors contributing to sleep difficulties
It works without relying on medications
It provides long-term solutions rather than temporary relief
If you are experiencing persistent insomnia, help is available.
Reach out to Nugent Family Counseling for a thorough evaluation and appropriate guidance.
Contact us to learn more about CBT-I and neurofeedback options:
The team at Nugent Family Counseling Center brings decades of combined experience helping individuals, couples, and families navigate mental health challenges with compassion and expertise.
If you're struggling with persistent insomnia, CBT-I can help you achieve lasting relief without medication. Our experienced therapists offer evidence-based treatment including cognitive restructuring, sleep restriction, stimulus control, relaxation techniques, and neurofeedback to restore healthy sleep patterns.