Overcome Insomnia with CBT-I: A Psychologist's Guide

Insomnia is a really common but very treatable health problem. Research suggests that the most effective non-pharmacological treatment is Cognitive Behavioral Therapy for Insomnia (CBT-I) which is a variation of Cognitive Behavioral Therapy, specifically designed to help people suffering from insomnia improve their ability to sleep.
In this video we look at the key components of CBT-I and I share some tips on how you can use these to start improving your own sleep and beating insomnia.
I’ve created a worksheet that consists of three pages: an overview of the 5 key components of CBT-I, a guide with questions for reflection to get you started with cognitive restructuring and a sleep log that you can use to track your progress as your implement some of the tips from this video.
Click on the link below to send me your details that you would like me to send your free worksheet to:
www.cognilead.com/CBT-I-Works...
Video chapters:
00:00 - Intro
01:16 - Definition of CBT-I
02:25 - Common causes of insomnia
04:43 - The 5 key components of CBT-I
09:24 - Relaxation exercise
12:35 - Homework in CBT-I
This video is not intended to replace therapy or professional help.
About me:
I’m Camilla. I’m an authorized psychologist based in Denmark. For the past 5 years, I have been working with both individuals and workplaces to improve mental well-being. I have an eclectic and systemic approach to therapy and psychology, and I draw on a wide range of theories and methods to ensure the best understanding and treatment for each topic or individual.
On this channel, my mission is to improve mental health awareness and to spread better mental wellbeing to more people. I believe that through knowledge and awareness, we each have the power to take control of our own cognition. This is the founding principle of my business, Cognilead.
You can sign up to be notified when my online course with my most powerful tools and methods for preventing stress and ensuring a happy and successful life is available for sign up:
www.cognilead.com/notify_me_c...

[@wilhelmina2460]

Thank for your tips

[@cognilead]

You're very welcome Camilla 💜

[@cognilead]

Click on the link below to send me your details that you would like me to send your free worksheet to: www.cognilead.com/CBT-I-Worksheet

[@subidsubedi123]

im sleeping with listenning you voice😊

[@cognilead]

I'm glad my voice helps you relax and fall asleep! 😊 Sweet dreams and thank you for watching! Camilla 💜

[@nusratjalil4401]

Please help me I need your guidance I am 76years old for the last 15years i am only sleeping 5hours which is effecting my life.I cannot afford a coach I need. Your guidance.Thank you for your help.

[@cognilead]

Dear Nusrat, Thank you for reaching out. I'm sorry to hear about your struggles with sleep. I understand how challenging insomnia can be, especially when it's been ongoing for so long. While I can't replace a personal coach, I can offer some guidance based on Cognitive Behavioral Therapy for Insomnia (CBT-I) principles that may help improve your sleep. 1) Sleep Schedule Consistency: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock. 2) Sleep Environment: Ensure your bedroom is cool, quiet, and dark. Consider using earplugs, an eye mask, or a white noise machine if needed. 3) Pre-Sleep Routine: Develop a calming pre-sleep routine. This might include activities like reading a book, taking a warm bath, or practicing relaxation exercises. 4) Limit Stimulants: Avoid caffeine, nicotine, and heavy meals close to bedtime. These can interfere with your ability to fall asleep. 5) Limit Screen Time: Try to avoid screens (TV, phone, computer) at least an hour before bed. The blue light emitted can disrupt your natural sleep cycle. 6) Mindfulness and Relaxation: Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation. These can help calm your mind and body before bed. 7) Limit Naps: If you need to nap, keep it short (20-30 minutes) and not too late in the day to avoid interfering with your nighttime sleep. 8) Get Out of Bed if You Can’t Sleep: If you find yourself lying in bed awake for more than 20 minutes, get up and do a quiet, relaxing activity until you feel sleepy. This helps prevent the bed from becoming associated with wakefulness. 9)Regular Physical Activity: Engage in regular physical activity during the day. Even light exercise like walking can promote better sleep. However, try to avoid vigorous exercise close to bedtime. 10) Seek Medical Advice: Since your insomnia has been persistent for a long time, it may be helpful to consult with a healthcare provider to rule out any underlying medical conditions or medication side effects that could be affecting your sleep. If you've not seen improvements using the tips above, it may be worth while trying a different strategy. I talk about how Metacognitive Therapy deals with insomnia in this video: kzbin.info/www/bejne/h5vVZ5qCqpKpqrs Remember, improving sleep habits can take time, so be patient with yourself as you make these changes. I hope you find these tips helpful, and I wish you all the best on your journey to better sleep. All the best, Camilla 💜

[@wilhelmina2460]

Pls help

[@cognilead]

If you're struggling with insomnia you may also find this video helpful where I discuss how Metacognitive Therapy addresses insomnia: kzbin.info/www/bejne/h5vVZ5qCqpKpqrs It offers a different perspective than Cognitive Behavioral Therapy and it may resonate better with you. All the best, Camilla 💜