What is CBT-I?

Cognitive behavioural therapy for insomnia (CBT-I) is the first-line treatment for chronic insomnia, a sleep disorder characterized by difficulty falling asleep or staying asleep for at least three nights per week over three months or longer. This non-drug approach uses evidence-based strategies to help you sleep better quickly.

What does CBT-I involve?

CBT-I targets the main factors that cause insomnia: a disrupted circadian rhythm, low deep sleep drive, and heightened alertness in the bedroom. Key strategies include:

  • Limiting time in bed to help build sleep drive

  • Having a consistent rise time

  • Getting out of bed when not sleeping

These strategies are personalized to fit your specific sleep patterns. Additionally, CBT-I introduces strategies that promote a mental and physical state more conducive to good sleep and that challenge unhelpful thoughts and beliefs about sleep.

How effective is CBT-I?

About 75-80% of people see significant improvements in their sleep with CBT-I, often noticing results quickly. At Switchback Psychology, a typical program of CBT-I includes:

  • An evaluation session

  • 4-6 therapy sessions, weekly or biweekly

Most clients see substantial improvement by the third therapy session. Along with better sleep, you can expect benefits like improved mood, reduced stress and anxiety, and increased energy.

Will CBT-I work for me?

CBT-I is suitable for adults who:

  • Have trouble falling asleep

  • Wake up frequently at night

  • Wake up too early

  • Feel anxious about sleep

  • Feel tired or irritable during the day

It’s effective even if you have other health conditions, such as chronic pain, depression, anxiety, or medical issues.  

Many people who are considering CBT-I have tried other treatment options with disappointing results. If this is the case for you, don’t despair. You are now considering the best treatment for insomnia.

What if I’m taking a sleep medication?

CBT-I is effective for those taking sleep medications. Many people reduce or stop their medication as they gain confidence in their ability to sleep well naturally.

During your evaluation session, Dr. La Rocque will discuss your medication use and any goals you may have regarding it. She can also facilitate discussions with your physician or pharmacist to ensure a gradual and safe reduction in medication.

Experience better sleep and enhanced well-being with CBT-I at Switchback Psychology!