Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective, evidence-based treatment that helps people overcome chronic sleep difficulties without relying on medication. CBT-I focuses on identifying and changing the thoughts and behaviors that interfere with healthy sleep.

Through structured sessions, individuals learn how to establish better sleep habits, reduce nighttime anxiety, and create a consistent sleep routine. Treatment includes the following components:

Sleep consolidation

Not all sleep is equal. When we get good quality sleep we actually feel better than when we get more hours of disrupted sleep. At Power of the Mind Psychology, we will provide support and instruction to improve the quality of your sleep.

Stimulus control:

If you’ve ever trained a dog, cat, child(?) you will understand this concept of treatment. When our brains pair things together, we learn to form habits. When Pavlov (famous psychologist) rang the bell and gave his dog food at the same time, the dog eventually began to salivate at the sound of the bell, even without food. In the same way, we can train ourselves to pick up on cues from our environment to prep us for a specific response. There are tried and true ways of training ourselves to get sleepy. Your therapist at Power of the Mind Psychology will educate you on these techniques and help make a plan to implement them.

Relaxation training:

In this modern world, our bodies are typically in a constant state of fight or flight (hyperarousal). When we are in a stressed state, our bodies actually fight off the natural instincts that help us fall asleep. Through education, practice, and strategic planning, we can reverse this cycle. We can train our bodies to adopt a more relaxed state, which helps to work with our bodies in producing a sleepy state perfect for drifting off until the morning.

Sleep education and sleep hygiene instruction:

Google is great, but can often provide conflicting and confusing results. Your treatment provider at Power of the Mind Psychology is up to date with recent research about sleep and sleep interventions. Knowing what to expect and learning more about your sleep processes is not only empowering, but also helps you address your own sleep concerns by yourself in the future!

Cognitive restructuring:

The way we think about our symptoms matter. If we think, “I won’t be able to survive tomorrow if I don’t get to sleep now,” we are discounting our natural ability to overcome and be resilient. So push yourself if you provider agreed. If you get only small changes or no changes withe his treatment, please reach out and schedule a time to talk about which options works best for you now and moving forward. Researchers have even compared CBT-I with leading sleep medications and CBT-I regularly produces better results, especially when compared to medications and other interventions. CBT-I can also be beneficial for people struggling with stress, anxiety, depression, or chronic pain that disrupts sleep.

At Power of the Mind Psychology, CBT-I is delivered in a supportive and collaborative environment, helping clients restore natural, restful sleep and improve overall well-being.

Contact us to schedule a session.