What is Cognitive Behavioural Therapy for insomnia?

(It’s not sleep hygiene)

Cognitive Behavioural Therapy for Insomnia (CBT-I) is a brief and focused approach to addressing sleep difficulties. It involves actively working with a clinician to understand how your thoughts, feelings, and actions influence your sleep patterns. Contrary to popular belief, insomnia is not a problem with your “ability” to sleep. Rather, it is almost entirely psychological (if your physician has ruled out medical conditions and drugs that can cause insomnia).

CBT-I uses cognitive (the impact of what and how you think) and behavioural (the impact of what you do and how you act) interventions in combination with education about sleep to help overcome the fear and anxiety around sleeping.

In this program, there is a total of six sessions, which are OHIP-covered.

CBT-I involves the following:

  • Identifying and altering thoughts that contribute to insomnia (cognitive restructuring)

  • Relaxation technique training

  • Managing or changing the sleep environment (stimulus control)

  • Altering the sleep schedule (sleep restriction/compression)

  • Psychoeducation about sleep

  • Self-compassion and acceptance

  • Weekly homework (sleep logs, practicing stress reduction techniques, etc.)