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What is "Cbt-i therapy"? Cognitive Behavioral Therapy for Insomnia

Updated: Jul 31

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I (Cognitive Behavioral Therapy for Insomnia) is a type of psychotherapy used to treat sleep problems. It aims to identify and change the thought and behavior patterns that underlie insomnia.


cbt-i therapy
Sleep Therapy

CBT-I is one of the most effective treatments for sleep problems and is supported by a large body of scientific research. It is a short-term therapy, typically lasting 10-20 sessions.


Some of the techniques used in CBT-I include:

Sleep hygiene education:

Teaches healthy sleep habits such as establishing a regular sleep schedule, optimizing the sleep environment, and avoiding caffeine and alcohol before bed.


Cognitive restructuring:

Helps identify negative and unrealistic thoughts about sleep and replace them with more healthy and realistic thoughts.


Behavioral experiments: Uses techniques such as gradual exposure to reduce fear and anxiety associated with falling asleep and staying asleep.


Relaxation techniques: Teaches techniques such as muscle relaxation and breathing exercises to help fall asleep easier and improve sleep quality.


Who can benefit from CBT-I:

  • People who have difficulty falling asleep

  • People who wake up frequently during the night

  • People who wake up too early and cannot fall back asleep

  • People who do not feel rested

  • People who experience daytime fatigue and sleepiness



Benefits of CBT-I:
  • Reduces the time it takes to fall asleep

  • Reduces the number of times you wake up during the night

  • Improves sleep quality

  • Reduces daytime fatigue and sleepiness

  • Improves quality of life

  • May alleviate symptoms of depression and anxiety


cbt-i therapy
Cbt-i Therapy


Please note that I am not a medical professional and cannot provide medical advice. If you are concerned about your sleep, please consult with a qualified healthcare provider.


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