‘Cognitive behavioural therapy for insomnia (CBT-I)’ Meet the Best Psychiatrists - Dr. Anuja Kelkar (MBBS, MD)

 

Cognitive Behavioural Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment that addresses the underlying causes of insomnia rather than just its symptoms. CBT-I combines cognitive and behavioural techniques to improve sleep quality and duration. Key components include cognitive therapy, which helps identify and change unhelpful beliefs and attitudes about sleep, and behavioural strategies such as stimulus control, sleep restriction, and relaxation techniques.

Stimulus control involves creating a strong association between the bed and sleep by limiting activities like reading or watching TV in bed. Sleep restriction reduces the time spent in bed awake, thereby increasing sleep efficiency. Relaxation techniques, such as deep breathing or progressive muscle relaxation, help reduce pre-sleep anxiety and arousal.

CBT-I is typically delivered over several sessions by a trained therapist, either individually or in groups. It is considered highly effective for long-term management of insomnia and has fewer risks and side effects compared to pharmacological treatments.

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