What is Insomnia?
People with insomnia may have a hard time falling asleep, staying asleep, or may wake up too early. They also usually experience effects of poor sleep during the daytime, such as:
- Feeling tired
- Having low energy
- Trouble with attention, concentration, and memory
- Becoming easily irritated
- Having difficulty at work or school
What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?
CBT-I is a short-term psychological intervention that is based on proven scientific knowledge about sleep. CBT-I is based on the science of sleep to help you fall asleep, stay asleep, and improve your daytime functioning. You will learn how to develop better sleep habits, create a healthier sleep environment, and to understand how your thoughts, feelings, and expectations may negatively impact your sleep.
Do I need CBT-I?
CBT-I may be helpful if you find yourself experiencing problems such as:
- Canceling activities either because of being too tired or out of fear that such activities will interfere with sleep
- Not keeping regular bedtimes and/or wake times
- Spending large amounts of time awake in bed
- Becoming easily irritated
- Find yourself worrying about sleep, rather than sleeping
Does CBT for Insomnia work?
CBT-I is first-line treatment for insomnia and is more effective than sleep medicine in the long-term.1-2 It has been shown to be very effective in improving the quality of sleep and in helping people sleep longer.3 CBT-I can help to decrease symptoms of depression too!4 CBT-I is based on many years of research and has been shown to be very effective with many people.5 Research shows that CBT-I can be effectively delivered over the Internet.6 This means that you can get CBT-I treatment to improve your sleep at my office, at your home, at your work, or anywhere!
How long does CBT-I last?
Generally speaking, CBT for Insomnia usually requires only 6 sessions to be effective. In some cases, extra sessions may be needed, but your insomnia may also get better in fewer than 6 sessions.
Can I take sleep medication too?
You do not need to stop taking your sleep medications while you are participating in CBT-I. If you are taking sleep medications but want to reduce or discontinue use, you should seek help from your prescribing provider. Over time we will discuss how changes to your sleep medications may help to improve your long term sleep.
What do I need to do for CBT-I to work for me?
To get the most out of CBT-I you will need to describe your sleep problems to help Dr. Baughn understand what your insomnia is like, attend all sessions regularly, complete a simple sleep diary every morning, and practice all sleep recommendations at home.
What is Sleep Apnea?
Sleep apnea occurs when your upper airway becomes blocked repeatedly during sleep, reducing or completely stopping airflow. Breathing devices such as continuous positive air pressure (CPAP) machines and lifestyle changes are common sleep apnea treatments. Undiagnosed or untreated sleep apnea can lead to serious complications such as heart attack, glaucoma, diabetes, cancer, and cognitive and behavioral disorders.
How can Dr. Baughn help?
I use evidence-based psychological treatments such as Motivational Interviewing and Behavioral Desensitization to treat people who experience uncomfortable feelings while using CPAP or have difficulty finding the motivation to use their CPAP regularly.
1. Wilt TJ, MacDonald R, Brasure M, Olson CM, Carlyle M, Fuchs E, et al. Pharmacologic Treatment of Insomnia Disorder: An Evidence Report for a Clinical Practice Guideline by the American College of Physicians. Ann Intern Med. 2016;165:103–112. DOI: 10.7326/M15-1781
2. Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL. Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2017;13(2):307–349. DOI: 10.5664/jcsm.6470
3. Trauer JM, Qian MY, Doyle JS, Rajaratnam SM, Cunnington D. Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Ann Intern Med. 2015;163:191–204. DOI: 10.7326/M14-2841
4. Gebara M, Siripong N, DiNapoli E, Maree R, Germain A, et al. Effect of insomnia treatments on depression: A systematic review and meta-analysis. Depression and Anxiety. 2018;35:717-731 DOI:10.1002/da.22776
5. Brasure M, Fuchs E, MacDonald R, Nelson VA, Koffel E, Olson CM, et al. Psychological and Behavioral Interventions for Managing Insomnia Disorder: An Evidence Report for a Clinical Practice Guideline by the American College of Physicians. Ann Intern Med. 2016;165:113–124. DOI: 10.7326/M15-1782
6. Seyffert M, Lagisetty P, Landgraf J, Chopra V, Pfeiffer P, Conte M, et al. Internet-Delivered Cognitive Behavioral Therapy to Treat Insomnia: A Systematic Review and Meta-Analysis. PLoS ONE. 2016; 11(2): e0149139. DOI: 10.1371/journal.pone.0149139