CBT I PROTOCOLS | SleepTech

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is the recommended first-line treatment for chronic insomnia disorder in adults. It is superior to sleep medications (Z-drugs, BZRAs) in providing long-term, durable improvements in sleep architecture without the risks of dependency or side effects.

Core Components

• Sleep Restriction Therapy (SRT): The most powerful component. It limits the time spent in bed to the actual amount of time slept, thereby increasing homeostatic sleep drive and consolidating sleep.
• Stimulus Control Therapy (SCT): Reconditions the bed and bedroom as a cue for sleep rather than wakefulness and frustration.
• Cognitive Restructuring: Addresses the dysfunctional beliefs, catastrophic thinking, and performance anxiety related to sleep.
• Sleep Hygiene: Necessary but insufficient on its own. Includes optimizing the sleep environment and limiting caffeine/alcohol.
• Relaxation Training: Techniques to reduce somatic and cognitive hyperarousal (e.g., progressive muscle relaxation, diaphragmatic breathing).

Analysis of objective outcome data, adherence rates, and long-term viability based on recent clinical trials.