Can't Sleep? | Insomnia treatment with cbt-i

Help for insomnia

Are you searching for relief from frustrating, sleepless nights? You’re not alone. Insomnia is a sleep disorder that makes it difficult to fall or stay asleep and around 60 million Americans struggle with it.

I can’t sleep.

Tell me if this sounds familiar. It’s time to get in bed and you almost feel a sense of dread. You’re hoping tonight is the night when you can fall asleep quickly and wake up with your alarm. You lay down and wait for sleep to come, but it doesn’t. You play the “If I fall asleep now, I can still get 5 hours” game. You’re envious of your partner sleeping soundly next to you and you wish that could be you.

Been there, done that.

You probably feel like you’ve tried everything. You’ve read every sleep hygiene article known to man. You wear blue blockers at night. You’re strict about not having caffeine after 4pm. You limit your screen time after 8 pm. You watch what you eat close to bedtime. But nothing has worked. And now maybe you’re taking sleeping pills that you promised yourself you’d never try. Or you’re contemplating it, because all you want is a good night’s sleep.

During the day you never feel rested. You find yourself struggling to stay awake at meetings. You’re irritable and have no patience. It’s common for you to try to make up for lost sleep at night. You might try staying in bed later in the morning and rushing to get ready for work. Or you might think at the end of the day, I’ve got to get in bed earlier tonight just to repeat the same cycle. Or maybe, just maybe, you’ve closed your office door or gone out to your car, just to catch a few daytime winks just to make it through the day. And you’re really tired of the cycle.

It’s time to try Cognitive Behavioral Therapy for Insomnia (CBT-I)

Therapy for insomnia? It might sound strange but stick with me here. Imagine yourself two months from now, no longer tossing and turning all night and feeling energized during the day. Cognitive Behavioral Therapy for Insomnia (CBT-I) has been proven to be as effective for treating insomnia as medication in the short-term and longer lasting than medication in the long run. This is not therapy to treat your anxiety or depression (although, if you have those, you might find those symptoms also improve through insomnia treatment with CBT-I). It’s structured sessions over  8-12 weeks to fight those sleepless nights and improve your sleep and reduce daytime sleepiness.

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Why CBT-I to treat insomnia?

• It’s more cost-effective over the long term than taking sleep medication of the course of several years.
• The effects are longer lasting than sleep medication.
• It can help relieve symptoms of mental health issues you may be experiencing in addition to sleeplessness.
• It works if you’re willing to commit to the process.

Who can benefit from CBT-I?

• Adults who have trouble falling asleep or staying asleep more twice a week.
• Trouble sleeping related to pain.
• People with insomnia related to anxiety.
• People willing to commit to at least 6 sessions over 8-12 weeks and complete homework in between sessions.

How long until I start sleeping better?

Some people will start to experience relief after just two weeks. Others may take 6 or 8 weeks. At either end of the spectrum, this is a short-term intervention with long-lasting results.

How long will I be in treatment with CBT-I?

I ask that you commit to 6 sessions over 8-10 weeks. Some people will require more than others and will need an additional session or two. Some will start to feel better sooner than 6 sessions and we will end treatment as soon as you’re better. But expect to attend at a minimum, 6 sessions.

Do I have to stop taking my sleep medication?

Probably. You will need to discuss any potential risks with your prescribing healthcare provider if you’re taking prescription sleep medication. During our initial time together we will determine the best approach regarding sleep medication for you.

I have sleep apnea (or think I do). Can CBT-I help me?

Yes. Collaboration with your healthcare provider will be helpful in treating you best and maximizing results.

Ready to get started?

I’m a Texas therapist trained in CBT-I and would love to work together to get you sleeping better! Sessions are done online through video conference to adults anywhere in Texas. Click the button below to schedule an appointment.