Insomnia Treatment

Using CBT-I

What Is Insomnia?

For so many people, insomnia is a sleepless nightmare! If you have insomnia, you may have had hundreds, if not thousands, of nights with constant tossing and turning. On a typical night, you may watch the clock hour after hour and think, “If I fall asleep right now, I can still get 5 hours…4 hours…3 hours.” Or you may fall asleep easily but wake up in a couple hours, unable to fall back asleep. Maybe you wake up hours too early in the morning and start your day angry and frustrated. Perhaps the worst part of having insomnia is the nightly anxiety leading up to bedtime when you start to worry whether this night will be just one more exhausting struggle to fall and stay asleep.

Insomnia is a common sleep problem for adults. The National Sleep Foundation estimates that roughly 30 percent of the general population complains of sleep disruption. People who are diagnosed with insomnia typically report at least one symptom of insomnia (difficulty falling asleep, waking up a lot during the night, waking up too early and not being able to get back to sleep, or waking up feeling un-refreshed) at least a few nights per week over the course of several months.

There Is A Solution!

It’s called Cognitive Behavioral Therapy for Insomnia (CBT-I).

What is CBT-I and how does it work?

CBT-I is a structured, strategic process that was developed into an effective treatment for insomnia that doesn’t rely on the aid of sleep medications. It combines a variety of components that work together to greatly improve both the quality and amount of sleep a person gets on any given night. There are six principal components of CBT-I. Cognitive Behavioral Therapy for Insomnia provides an in-depth focus on each of these components, giving clients the tools they need to improve their sleep and their lives. By the end of treatment, most clients walk away with genuine expertise on how to treat insomnia. They can apply their learned CBT-I techniques should insomnia flare up in the future.

How One-to-One CBT-I treatment works

Working with you one-on-one, Barbara will act as your personal insomnia recovery coach. You will work together for 6 to 8 sessions, meeting one time weekly for approximately 25 – 30 minutes. She will be teaching you the CBT-I method. During your sessions, Barbara will administer various psychological tests and use specific measuring tools to accurately diagnose your sleep disorder. She will collect pertinent data, analyze the findings, prescribe a tailored treatment plan, provide topic-related cognitive therapy to restructure self-defeating negative thoughts, and Barbara will be teaching you time-tested, practical techniques to promote continued success upon completion of treatment.

Advantages of Cognitive Behavioral Therapy for Insomnia

CBT-I has become the first-line drug-free treatment for adults with chronic insomnia. It typically improves sleep in 75-80% of insomnia patients and reduces or eliminates sleeping pill use in 90% of patients. And, in three major studies that directly compared CBT-I to sleeping pills, CBT-I was more effective than sleeping pills. According to the most reputable and widely respected medical sources such as The American College of Physicians, The American Journal of Psychiatry and the New England Journal of Medicine, CBT-I also has no side effects and maintains improvements in sleep long-term.

Additional Benefits of CBT-I for People with Co-Occurring Disorders

The most up-to-date research on the efficacy of CBTI-I suggests that it can greatly help those that have co-occurring disorders such as depression, chronic pain, menopausal symptoms, fibromyalgia, substance abuse and post-traumatic stress disorder. Read on:

CBT-I has been found to double the improvement rates of people with insomnia who are also diagnosed with depression. The findings indicate that those taking antidepressant medication alone, without the benefit of CBT-I, have slower recovery rates in therapy: https://www.sciencedirect.com/science/article/abs/pii/S0022399917308486.

CBT-I can also improve the quality of sleep one gets and may reduce chronic pain: https://www.sciencedirect.com/science/article/abs/pii/S0005796712001209.

CBT-I can help to relieve menopausal symptoms, particularly hot flashes: https://www.womens-health-concern.org/help-and-advice/factsheets/cognitive-behaviour-therapy-cbt-menopausal-symptoms.

Fibromyalgia can also be helped using CBT-I: https://www.med.upenn.edu/cbti/assets/user-content/documents/Edinger-FibromyalgiaCBT-I.pdf

There is also substantial research on CBT-I’s benefits for those with substance abuse: https://www.centerwatch.com/clinical-trials/listings/159301/substance-use-disorders-cognitive-behavioral-therapy-insomnia/ .

Post-traumatic Stress Disorder (PTSD) can cause horrendous sleep disorders but CBT-I can help: https://www.ncbi.nlm.nih.gov/pubmed/24497661.

It’s easy to see why CBT-I has become the go-to treatment for so many doctors looking to help their patients get a decent night’s sleep without having to prescribe sleeping pills.

CBT-I vs. Sleeping Pills

In contrast to CBT-I, sleeping pills do NOT greatly improve sleep. In fact, current research shows that sleeping pills, such as Ambien, may be no more effective than a placebo. On a person to person basis, sleeping pills only increase total sleep time (they do not get to the root of the insomnia or correct improper sleep patterns) and may only reduce the time it takes to fall asleep by about 10 minutes. Furthermore, these small to moderate short-term improvements in sleep can be outweighed by unwanted side effects, particularly in older adults. Side effects range from mild to severe and may include learning and memory problems, daytime sleepiness, habitual use of sleeping pills, addiction to sleep medicines, a risk of overdose and, tragically, early-onset dementia could be brought on by the chronic use of sleeping medicines. According to the Wall Street Journal, due to these very serious potential side effects, Ambien, Lunesta, and Sonata will get new FDA black box warnings about potentially fatal side effects (https://www.wsj.com/articles/fda-orders-black-box-warnings-for-sleep-aids-11556661036).

As a result of all these potential negative consequences, CBT-I is now recommended as the preferred treatment for insomnia.

Read what the experts are saying about CBT-I:

CBT-I – A Practice Specialty at Barbara Jaurequi Counseling

Any experienced psychotherapist who treats people for depression, anxiety, attention deficit disorder (ADD), relationship problems, post-traumatic stress disorder (PTSD), among other diagnosable mental illnesses, can attest that the relationship between insomnia and mental illness is very often bi-directional, meaning that people with insomnia can also have a mental health problem and people with a mental health problem can often have insomnia. Working with her clients over the years, Barbara found that insomnia was often preventing them from making progress in therapy. Sometimes, they were depressed simply because they could not sleep. Sometimes, they were anxious because they were worried about getting enough sleep. Sometimes, they were so tired, they couldn’t focus on tasks, and that’s why they were sometimes wrongly diagnosed with ADD by their medical doctors. To be sure, a lack of quality sleep can make people feel down, worried, stressed, etc. Poor sleep can also cause irritability and can even cause trouble in our relationships at work or with loved ones.

See for yourself what all the experts are saying about CBT-I.  Just read a couple of the following articles.

https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3481424/

https://www.helpguide.org/articles/sleep/therapy-for-sleep-disorders.htm

https://www.sleepio.com/cbt-for-insomnia/

https://labblog.uofmhealth.org/rounds/for-insomnia-consider-cognitive-behavioral-therapy-before-medication

Clearly, the data on the efficacy of CBT-I is incredibly compelling. If you’re sick of coping with insomnia, don’t you owe it to yourself to explore whether CBT-I might be right for you?

Trained by the Leading Experts in Behavioral Sleep Medicine

Barbara received her training in CBT-I from some of the leading experts in the field of Behavioral Sleep Medicine including Dr. Donn Posner,  Adjunct Clinical Associate Professor, Psychiatry and Behavioral Sciences at Stanford University School of Medicine, and Dr. Michael Perlis, Director of Behavioral Sleep Medicine at the Perelman School of Medicine, University of Pennsylvania. She continues to work with one of the top sleep medicine physicians in the Inland Empire, Dr. Mark Welch, Psychiatrist and Sleep Medicine Specialist at Loma Linda University Health Sleep Medicine, consulting with him on a regular basis, partnering with him on complex cases, and co-teaching sleep medicine techniques in workshops large and small. Additionally, Barbara Jaurequi, LMFT is Licensed by the California Board of Behavioral Sciences to practice psychotherapy with people of all ages and backgrounds. She has extensive training and experience in treating a full range of psychopathologies with client populations of all kinds. She is a Nationally Certified Master Addiction Counselor and a member in good standing in a variety of professional organizations and societies.

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