The biggest question: Is this really going to work?
Can a therapist really fix my sleep problems?
It’s the question on all our minds whenever we take the plunge to try a new technique or solution to our problem. WILL THIS WORK? No one wants to invest their time in money into something that will leave them in the same place that they started.
When clients get to me they are usually desperate to solve their sleep problems. They usually feel like they’ve tried everything and nothing works!
My short answer is yeah, it probably will. Seriously.
My long answer is: Cognitive Behavioral Therapy for Insomnia is a really effective treatment for insomnia or trouble falling asleep, staying asleep, or waking up earlier than you want to. If you truly participate in your therapy and follow the plan and do the work, CBT-I is effective for most people.
CBT-I Works Because:
Your therapist helps you get to the root of your sleep problems.
Sometimes, when you’re in the maze, it’s hard to find your way out. But when you have a birds-eye view of the maze, you can see exactly where a person is and what steps they need to reach the exit.
A therapist who does CBT-I has been trained to spot the problem behaviors and and situations that may be contributing to your insomnia (and surprise, it’s more than just your caffeine consumption!). For example, your therapist might notice that you have a significant amount of anxiety about your sleep and every night when you get ready for bed your anxiety starts to increase. Your therapist will help you identify your anxiety and teach you ways to reduce and manage it.
There’s a straightforward plan to follow.
Really. Seeing a therapist for your insomnia doesn’t mean you’re going to be psychoanalyzed or explore issues that happened in childhood. We look at what’s happening right now that is contributing to your sleep problems. The plan is concrete. You’ll get recommendations and explanations on how and why the plan will work. You will understand what you are doing and why.
Your therapist helps you with all those pesky thoughts and feelings that get in the way.
Thoughts and feelings (like anxiety, depression, worry, stress) can totally sabotage your sleep. CBT-I doesn’t involve making changes to your behavior but also involves changing how you think. For example, if every time you get in bed you think about all the health problems that will be happening to you because you don’t get enough sleep, you’re going to be really anxious. And if you’re really anxious, you’re not going to fall asleep. The cognitive therapy (the “C” in CBT) helps you address your worries, fears, and thoughts that are unhelpful.
Cognitive therapy can also help you manage your life stress, relationship problems, and other underlying issues that may be happening in your life.
Your therapist can help you build and maintain your motivation to stick with the plan.
The hardest part about any change is sticking with it. How many times have you said you were going to try something and then in just a short amount of time ,you’ve given up on your goal? Making a change is hard. Deviating from the every day comfortable routine is tough. Therapists use things like motivational interviewing to help you connect and build your motivation to stick with this, even when it’s not always easy. You have accountability in your therapist and someone to meet you at every goal you reach and help you set the next one. You have a knowledgeable, supportive guide.
It’s grounded in science.
Yes, CBT-I has been well researched. It’s the first line treatment recommended for insomnia. It’s shown to be more effective in the long term for maintaining successful sleep. It’s been used in a wide variety of populations of people with all kinds of medical and psychological conditions. It’s safe as it does not involve the use of any medications.
When does CBT-I not work?
If you have an untreated medical condition that is contributing to your insomnia (like sleep apnea, restless leg syndrome, or a circadian rhythm disorder) CBT-I will not help you with your sleep until you resolve those underlying medical conditions. It’s always important that you be evaluated by a doctor. Sleep apnea can be one of those hidden conditions that you have, even if you don’t think you have any symptoms. It doesn’t matter how much CBT-I or therapy you get; if you have untreated sleep apnea, you’re going to have non-restorative sleep.
CBT-I also won’t work if you won’t do it. But that kind of makes sense doesn’t it?
If you have any questions about CBT-I and you live in the greater Houston area or in Texas, please reach out. So much can improve in just a few amount of sessions!
Kathryn Tipton has passion for sleep and wants to help you return to sleeping through the night. She uses Cognitive Behavioral Therapy for Insomnia (CBT-I), a non-pharmacological treatment to help clients gain control over their insomnia and improve the quality of their sleep. She is a Licensed Professional Counselor with a Masters degree in Clinical Psychology. Her private practice is located in central Houston, in the Montrose district. Additionally, she conducts sessions online/via phone with clients from the comfort of their own home or office.
Houston Center for Valued Living doesn’t just treat insomnia. We are a boutique psychotherapy practice offering individualized counseling for a variety of concerns. Our caring therapists at Houston Center for Valued Living are ready to begin this journey with you. Reach out to us today for more information on how counseling can make a difference in your life.
Houston Center for Valued Living offers therapy for: