Sleep training: Cognitive Behavioral Therapy for Insomnia (CBT-I)
Sleep better or optimize your sleep in 6 weeks
The internationally recognized sleep training 'Cognitive Behavioral Therapy for Insomnia' (CBT-I) is an evidence-based program that significantly improves sleep in 80% of the participants (C. Morin et al., Sleep, 1999). New skills are acquired to improve the control over the sleep - wake rhythm. It combines physiological knowledge about sleep and wake, and cognitive behavioral techniques that initiate change. People report faster sleep onset, less awakenings, more stable and deep sleep, and feel more refreshed in the morning. Research also shows that these results are stable over time and still present one year after the training.
A CBT-I training consists of specific topics:
- Basic sleep - wake physiology: First you have to acquire the correct knowledge before changes can be introduced. We provide you with the necessary scientific information about your sleep and wake systems, so you can become a little bit of a sleep expert yourself.
- Behavioral interventions: Specific behavioral techniques will help to 'reprogram' your physiological system.
- Sleep or bed restriction: People with insomnia usually aim at sleeping more, but this is not the correct strategy. With sleep restriction we directly influence your sleep system by limiting your time in bed. This will result in a higher sleep pressure and as such a 'deepening' of your sleep. The goal in this early phase of a sleep training is not quantity, but quality sleep. When your sleep system is able to produce a minimum of quality sleep, the next phase can be entered and we aim at more quality sleep (quantity!). This order is necessary in the rebooting of your sleep system!
- Stimulus control: We control the associations that are made by your autonomic nervous system, e.g. what you do in which environment and at what time.
- Cognitive training: through cognitive training we work with the automatic stressful worrying during the day, the evening or at night, that often prevents your stress system from cooling down.
- Stress management: A complete overview of stress management techniques is offered. Going from basic abdominal breathing, heart coherence to mindfulness techniques. Moreover, we always explain the link with your general psychophsyiological functioning. As such, you do not just receive advice and exercises, we will also provide you with the information that links these exercises with the functioning of your nervous system.