COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA (CBTi)
Our cognitive behavioral program for insomnia (“The Science of Catching ZzZs”) extends beyond sleep hygiene. We address cognitive strategies for coping with sleep-inhibiting thoughts and behavioral interventions, including tips and tricks for sustained sleep. The program begins with an -indepth assessment as well as the completion of a sleep log to inform interventions. Sleep hygiene recommendations based on the latest research are made, and participants receive a “dos and don’ts” checklist. The subsequent sessions provide cognitive interventions, physiological tips, and special sleep topics. The final session covers relapse prevention and maintenance for continued success beyond the program. All sessions begin with check-ins and progress monitoring, and feedback from the participant to inform future sessions.
We offer individual and group session formats, depending on the individual’s availability and preference. Both formats cover identical program content, which is guided by our workbook, and sessions are individually tailored. Specific individual attention and instruction is provided for individual sessions, whereas group members have more opportunities to learn from each other in the group sessions. Group sessions are 90 minutes in length weekly for four consecutive weeks, and individual sessions range between 4-6 sessions (45-50 minutes), with the number of sessions contingent upon the individual’s needs and preferences. Both formats are time limited. However, some individuals achieve their sleep-related treatment goals within their first or second session, whereas others require more in-depth individual therapy interventions beyond CBT-i to address underlying issues related to depression and/or anxiety.