Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured therapeutic approach aimed at improving sleep quality by addressing negative thought patterns and behaviors related to sleep. CBT-I focuses on several key components:
- Sleep Restriction: Adjusting the time spent in bed to match actual sleep time, helping consolidate sleep and reduce time spent awake in bed.
- Stimulus Control: Associating the bed and bedroom with sleep, not wakefulness or anxiety, to improve sleep efficiency.
Sleep Hygiene: Developing healthy sleep habits, such as maintaining a regular sleep schedule and creating a comfortable sleep environment.
- Relaxation Techniques: Using relaxation exercises to reduce pre-sleep anxiety and tension.
CBT-I is often conducted by trained therapists and involves a series of sessions that help individuals develop effective strategies to manage insomnia and improve sleep. It has been shown to have long-lasting benefits and is considered a first-line treatment for chronic insomnia.