Chris Aiken Explains Cognitive Behavioral Therapy (CBT) for Insomnia (CBT-I)

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In this session, Chris Aiken explains Cognitive Behavioral Therapy for Insomnia (CBT-I), emphasizing it as a highly effective, non-pharmaceutical treatment for sleep issues, particularly in individuals with mood disorders. CBT-I not only improves sleep quality but also supports mood regulation and can prevent episodes of depression and bipolar disorder. Unlike sleep medications that provide limited benefit and may have adverse effects, CBT-I enhances sleep efficiency by aligning circadian rhythms and strengthening the homeostatic sleep drive.
Chris Aiken outlines the core components of CBT-I: educating clients about sleep, managing sleep anxiety, and applying behavioral techniques like sleep deprivation therapy to boost natural sleep drive. Clients are instructed to track sleep patterns using a sleep log and limit their time in bed initially, which paradoxically improves sleep by increasing sleep pressure. Once sleep quality improves, the time in bed is gradually extended.
Key strategies include regulating wake-up times, exposure to morning light, and minimizing blue light at night to synchronize circadian rhythms. Tools like the CBT-I Coach app can help clients manage these practices effectively. Overall, CBT-I offers a structured approach for long-term insomnia management and better mental health through non-medicinal, evidence-based methods.
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