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Could CBT-I help you sleep better?
Thanks for asking.
According to the NHS, around one in three people in the UK are affected by insomnia, and it's particularly common in older adults.
Many people turn to medication like benzodiazepines in an attempt to address their insomnia.
Now these generally help, at least to begin with, but they tend to bring less restorative sleep.
And if no other changes are made to daily habits, there's a good chance the insomnia will return once the medication is stopped.
Well, one is a particular form of cognitive behavioural therapy known as CBT-I.
You may remember, we've talked about CBT as a mental health treatment in several previous episodes of Do You Really Know?
It's used to treat psychological distress by replacing unhelpful everyday behaviours with more suitable ones.
For example, swapping screen time for reading before bed.
It's a structured learning process which is led by a therapist and includes psychological support.
When it comes to insomnia, you could say it's essentially about learning how to sleep again.
And a research article published in Sleep Journal in 2021 suggested that it's highly effective, stating that multiple controlled trials indicate that cognitive behavioural therapy for insomnia benefits 70-80 of individuals with chronic insomnia.
So how does one learn to sleep again?
To give yourself the best possible chance.
You need to address the problematic behavior that's causing your insomnia.
In our modern Western lifestyles.
Many of us have developed persistent bad habits like a sedentary lifestyle or being constantly glued to screens.
First of all, wake up at the same time every day.
And yes, that includes weekends.
This is actually the most effective part of therapy as it helps reset your body clock.
And to make it even more effective, try to get plenty of natural light in the morning.
Secondly, consider your caffeine intake.
I'm not saying you need to give up drinking coffee completely, or even the occasional energy drink, but you should really avoid drinking anything with caffeine after 2pm.
If you're particularly sensitive, then bring that forward to midday.
Exercise is encouraged, but not in the evening.
And ideally, finish eating at least two hours before going to bed.
Finally, make sure your bedroom environment supports good sleep.
It should be completely dark, quiet and kept at a temperature of around 18 to 20 degrees Celsius.
Do I really need a therapist for this?
I know it might sound a little simplistic, but extra support from a therapist can make a real difference.
For example, a psychologist can help you manage the negative thoughts that often come up at bedtime and guide you in turning them into more constructive ones, thereby reducing those long nights of overthinking.
So while you can certainly have a go at making those all-important behavioral adjustments on your own, There's no shame in reaching out to a professional if you're still struggling to cure your insomnia.
A full CBT-I program may turn out to be just what you need.
There you have it.
Now you know what CBT-I is.
In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines.
Listen along and you will really know for sure.
