WebMD BlogsFrom Our Archives

Want to Sleep Better? Therapy Can Help

Saundra Jain, MA, PsyD, LPC - Blogs
September 07, 2017
From the WebMD Archives

If you struggle to sleep at night, you’re not alone. It’s estimated that more than a third of American adults aren’t getting enough sleep on a regular basis. And lack of sleep doesn’t just drag you down and make it hard to function – insomnia increases the risk for nearly every mental health and physical health issue. So, getting quality sleep is an absolute must.

If sleep hygiene improvements (using a sleep mask, skipping naps, avoiding electronics before bedtime, etc.) and prescription or over-the-counter medication haven’t solved your sleep challenges, I have an effective intervention you may like. It’s called Cognitive Behavioral Therapy – Insomnia (CBT-I), and the American College of Physicians recommends that all adult patients receive CBT-I as first-line treatment for chronic insomnia disorder (ongoing insomnia).

CBT-I is a systematized program that identifies behaviors and thoughts that contribute to, and worsen, sleep problems. These challenging behaviors and thoughts are replaced with habits that promote quality sleep. The goal is to overcome the underlying causes of insomnia rather than simply treating the symptoms. Below are a few elements of CBT-I:

  • Sleep Restriction Therapy – avoid napping during the day to increase sleepiness at bedtime
  • Stimulus Control Instructions – identify behaviors that limit sleep
  • Sleep Hygiene Education – avoid caffeine, limit ambient light in your bedroom, limiting electronics before bed, etc.
  • Sleep Assessments and Sleep Diaries
  • Relapse Prevention

It’s best to do this work with a trained CBT-I practitioner, but if you don’t have access to a trained clinician, there’s an app that can help. It’s called CBT-I Coach – and it’s free!

The app offers a structured program that guides users through the process of learning about sleep, developing positive sleep routines, and improving sleep environments. You can use the app to enhance face-to-face care with a CBT-I clinician or it can be used on its own. It’s not intended to replace your relationship with a healthcare practitioner, so be sure to talk to your clinician.

Improving your sleep will absolutely make a difference in your overall well-being, both physically and mentally.  So, if you’re experiencing sleep challenges, seek solutions.

WebMD Blog
© 2017 WebMD, LLC. All rights reserved.
About the Author
Saundra Jain, MA, LPC, PsyD

Saundra Jain, MA, PsyD, LPC, is a psychotherapist and Adjunct Clinical Affiliate of the School of Nursing at The University of Texas at Austin. She maintains a private practice focused on both wellness and a variety of mental health disorders. She is recognized both nationally and internationally for her work in wellness. Dr. Jain's most recent publication is a workbook entitled WILD 5 Wellness Ancient Practices for Modern Times: A Prescriptive & Proven 90-Day Mental Wellness Program.

Latest Blog Posts on WebMD

View all blog posts

Important: The opinions expressed in WebMD Blogs are solely those of the User, who may or may not have medical or scientific training. These opinions do not represent the opinions of WebMD. Blogs are not reviewed by a WebMD physician or any member of the WebMD editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. WebMD does not endorse any specific product, service or treatment.

Do not consider WebMD Blogs as medical advice. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on WebMD. You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. WebMD understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. If you think you may have a medical emergency, call your doctor or dial 911 immediately.

Read More