Insomnia Treatment (CBT-I)

Insomnia and sleep disorders are common conditions that do not always necessitate medication management. Cognitive Behavioral Therapy for Insomnia (or CBT-I) is a manualized and systematic approach to treating insomnia, without the use of medication. CBT-I can also be used to help individuals to taper off of medications for insomnia, when they are causing side effects, or simply when patients would prefer to be medication free. Many do not realize that CBT and non-medication options for treating insomnia, are actually considered first-line treatment for sleep disorders – and over the long-term have been shown to be as effective as medication management.

What is CBT?

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that helps individuals to recognize unhealthy or unhelpful thought patterns and behaviors, and then to challenge the way that they view those thoughts, behaviors and feelings. It is a goal structured approach to therapy, focused on the here-and-now, as opposed to “traditional” forms of psychotherapy, which may focus on early development and experiences.

Cognitive Behavioral Therapy can be used to treat anxiety, depression, ADHD, OCD and other psychiatric conditions, in addition to being used for the treatment of insomnia.

CBT can be used without, or in conjunction with, medication management.

Licensed Therapists and Doctoral Level Psychologists (such as those at Rittenhouse Psychiatric Associates) have been trained specifically in CBT (and CBT for Insomnia).

What does CBT for Insomnia (CBT-I) Entail?

Your sleep specialist at Rittenhouse Psychiatric Associates may recommend that your specific treatment includes a variety of techniques, including:

1. A specific routine related to your sleep schedule.
2. Sleep hygiene recommendations.
3. The avoidance of naps.
4. The use of your bed for only sleep and intimacy.
5. Limits on the amount of sleep per night.
6. Staying passively awake, and letting go of any worries about sleep, prior to sleep initiation.
7. Limiting (or avoiding) foods and other substances that can disrupt, delay or decrease the quality of sleep.
8. Relaxation techniques prior to bed.
9. Environmental modification and cues for the bedroom and sleep.
10. Biofeedback, such as utilizing devices to help one to learn to regulate their heart rate, muscle tension, or other physiologic drivers of sleep initiation and quality.
11. The treatment of co-occurring psychiatric conditions that may be affecting sleep.
    1. Our Licensed Therapists and Doctoral Level Psychologists will collaborate care with other professionals, whether they be within our practice, or work outside of it, should anxiety, depression, bipolar disorder or other psychiatric conditions be impacting your rest.

Can CBT-I work as well as Medications?

There is quite a bit of evidence that Cognitive Behavioral Therapy for Insomnia (CBT-I) is as effective as medication management for insomnia, in the long-term. Individuals who believe that treating their insomnia with cognitive behavioral therapy, as opposed to medication management, often find that taking the time and effort to work in therapy for a relatively short period of time, is well-worth the long-term benefits of natural and high quality sleep.

When Should Someone Seek Treatment for Insomnia?

If difficulty with sleep is affecting one’s mood, anxiety, energy levels or general sense of well-being, a non-medication option to treat one’s sleep is reasonable. CBT-I is very low risk, and as a first-line treatment, is typically preferred over medications that have the potential for side effects.

We have also treated patients whose sleep and difficulty with sleep, affect their romantic relationships, or their ability to sleep in the same bed as their partner.

Why Choose Rittenhouse Psychiatric for CBT-I and Insomnia Treatment?

The providers at Rittenhouse Psychiatric Associates are academically oriented providers, most of whom teach, or have taught, at local academic institutions. Our providers are Board Certified Psychiatrists and Psychiatric Nurse Practitioners and we have several licensed and doctoral level therapists and psychologists, who have specific training in Cognitive Behavioral Therapy (CBT) and CBT-I, and the treatment of co-occurring psychiatric conditions.

• Licensed Therapists and Doctoral Level Psychologists
• Board Certified Psychiatrists and Psychiatric Nurse Practitioners
• Academically Oriented providers, most of whom teach, or have taught, at local Academic Institutions
• Appointments generally available within 2 weeks.
• In-office and online Virtual Appointments for Cognitive Behavioral Therapy and CBT-I.