Cognitive Behavioral Therapy for Insomnia, Does it Really Work????

By Viljoen | Insomnia 101

Oct 09

There are so many treatments and products for Insomnia that I have lost count on how many there really are. In this post I am going to talk about Cognitive Behavioral Therapy for Insomnia and how it works.

What is Cognitive Behavioral Therapy??Dog therapy

Shortly it can be called CBT I, so let me explain what is stands for. The cognitive part can be referred to the mind and everything it contributed to Insomnia, behavioral can shortly be defined as the habits that you develop to counter the Insomnia,

Therapy can can also be called treatment but in a psychological point of view (if you know what I mean).

For those of you that are afraid to lie on the couch while the therapist is using his soothing words to hack into your mind, don’t worry, CBT is nothing like that.

CBT can be used for a wide variety of disorders such as depression, anxiety, insomnia or even getting over a relationship.

Does Cognitive Behavioral therapy really work???

YES it does work. Sleeping pills and all that other so called “natural” remedies can help, but does not target the root of the problem. They only tackle the symptoms of Insomnia, but can not be regarded as a long term solution for Insomnia. CBT targets the root of Insomnia which is all in the head. CBT is not a magic bullet that will work overnight, but it is the only way to really treat it.

How does CBT work??

  • Firstly you undergo a session that will teach you all about the facts of sleep and Insomnia and probably why you got Insomnia in the first place.
  • During your second week of treatment, you have to get a diary. In that diary you have to write down all the thoughts that get stuck in your head when you cannot sleep. You also have to write down you sleeping schedule.
  • The sleeping schedule and your thoughts will be analysed by the therapist and he/she will give you a sleep restriction schedule to stick to
  • You will be learning what to do and what not to do when you cannot sleep.
  • You will also be taught techniques on how to relax during the day and night.
  • You will then need to develop new behaviors to help you sleep at night.

I also have a step-by-step guide in how to get rid of Insomnia. As I said, it is not a magic bullet and can take you up to two months depending on the severity of your Insomnia. To give you an example, you are a computer and CBT is a new program that is installed in your hard drive (can also be called your mind). This new “program” will rewrite your mind to overcome the Insomnia.

If you have any questions on Insomnia please feel free to leave a comment below.

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(2) comments

Cathy October 11, 2014

Hi Viljoen, I am suffering from chronic insomnia. This is a very interesting method to avoid oral prescriptions. How do we engage with a therapist that does CBT and how much does it usually cost?
Thank you.

Reply
    admin October 11, 2014

    Hi Cathy. Thanks for the comment. I don’t know how much it cost’s(depending on which country you are), but I personally think the best approach is to get a therapist who specializes in CBT for Insomnia. There is also a program that I know of that can help. It is called Sleepio.com. Maybe you should get a quote from a therapist and compare it to Sleepio. If you go to a therapist, you need to go every week for more or less 2 months. With Sleepio you can have a day-by-day follow up.

    For how long do you have Insomnia?

    Reply
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