Cognitive behavioral therapy for insomnia (CBTi) includes correcting false beliefs about insomnia and a set of techniques created to help you sleep better. Techniques that are considered part of CBTi include:
1. Bedtime restriction
Also known as sleep restriction or sleep compression, this technique aims to increase the proportion of the time you are in bed that you sleep. It works by limiting time in bed until you sleep most of the time you are in bed. Once you reach this point you may gradually increase time in bed until you reach your target amount of sleep.
2. Stimulus control
This technique aims for you to reassociated the bedroom with sleep by having you leave the bed whenever you are unable to fall asleep.
3. Paradoxical intention
The more you try to sleep the less sleep you get. Using paradoxical intention you actively try to stay awake in bed. Paradoxically this can help you sleep.
4. Relaxation training
This technique typically consists of alternately tensing up and then relaxing muscle groups to help you fall alseep.
Heart rate, muscle tension and other biological signs are recorded to help identify patterns that affect your sleep.
CBTi traditionally involves multiple hour long clinic visits each dedicated to one of the above techniques.
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