CBT-I – Dr. Yelena Oren | Licensed Psychologist

How Cognitive Behavioral Therapy for Insomnia Can Help You Sleep Better

Dr. Yelena Oren — Mon, 26 May 2025 13:04:00 +0000

Dr. Yelena Oren | Licensed Psychologist

How Cognitive Behavioral Therapy for Insomnia Can Help You Sleep Better

If you’ve ever laid awake staring at the clock, wishing you could just fall asleep, you’re not alone. Insomnia affects millions of people, but there’s hope! Getting a good night’s sleep is essential for our overall well-being. Yet for millions of people insomnia becomes a constant struggle, making it hard to fall asleep, stay asleep, or wake up feeling refreshed. While medications or quick fixes like a new pillow might offer temporary relief, Cognitive Behavioral Therapy for Insomnia (CBT-I) offers a scientifically proven, drug-free solution that helps manage and overcome sleep issues for lasting results. Based on robust scientific evidence of its effectiveness in treating chronic insomnia, the American Academy of Sleep Medicine has given CBT-I a STRONG ranking in its clinical practice guidelines.

Understanding Insomnia

Insomnia is characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to get back to sleep. This condition can affect anyone, at any age, and is often linked to stress, anxiety, depression, or even poor sleep habits. Over time, insomnia can lead to daytime fatigue, irritability, difficulty concentrating, health problems, and a decreased quality of life. While medications can provide temporary relief, they don’t address the root causes of insomnia. CBT-I, on the other hand, targets the underlying factors contributing to poor sleep and provides long-term solutions that help individuals establish healthier sleep patterns.

What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?

CBT-I is a structured, evidence-based treatment that helps individuals identify and change the thoughts, behaviors, and environmental factors that negatively impact their sleep. CBT-I breaks the insomnia cycle by teaching you practical skills to improve sleep, reduce sleep-related stress, and challenge unhelpful thoughts that contribute to sleeplessness.

The Core Components of CBT-I

Sleep Education
One of the first steps in CBT-I is to educate individuals about sleep. This includes understanding the sleep cycle, the role of circadian rhythms, and how lifestyle choices influence sleep quality. By learning what’s happening in our bodies when we sleep, we can release some of the fear and stress that often surround sleep problems. Although there is plenty of information available about sleep, it can be challenging to determine what’s truly accurate, and sometimes we only have enough knowledge to mislead us. Understanding the fundamentals of sleep through CBT-I can help clarify myths and provide a solid foundation for improving sleep.
Cognitive Restructuring
Many individuals with insomnia develop negative thoughts about sleep, such as “I’ll never get enough sleep,” or “If I don’t sleep well tonight, I won’t be able to function tomorrow.” These thoughts can fuel anxiety, making it even harder to sleep. Cognitive restructuring helps individuals challenge these unhelpful thoughts by creating more balanced, realistic thoughts grounded in facts. This process reduces sleep-related anxiety and helps break the cycle of worry that can worsen insomnia.
Sleep Efficiency Training
Sleep efficiency training involves adjusting the time you spend in bed to match the amount of sleep you’re actually getting. This helps strengthen your sleep drive, encouraging your body to fall asleep more easily and stay asleep longer.
Stimulus Control
This technique focuses on associating the bed with sleep rather than activities that might interfere with sleep such as watching TV or worrying. By implementing stimulus control individuals learn to use their bed and bedroom only for sleep and intimacy. This helps strengthen the natural connection the brain makes between the bed and sleep, making it easier for your mind and body to recognize that the bed is a place for rest. Over time, this strengthens sleep patterns and can improve the overall quality of sleep.
Relaxation Techniques
Stress and anxiety can make it difficult to wind down before bed. Relaxation exercises such as progressive muscle relaxation, deep breathing, and guided imagery are incorporated into CBT-I to help individuals calm their minds and bodies before bedtime, making it easier to fall asleep.
Sleep Hygiene
Good sleep hygiene is a package of habits and routines designed to create an environment that promotes restful sleep. It involves adjusting your lifestyle and surroundings to support better sleep overall. A therapist specializing in treating insomnia will help design a sleep hygiene plan tailored to the unique needs of the client, ensuring it aligns with their individual challenges and goals.

Why is CBT-I Effective?

CBT-I has been shown to improve sleep quality, reduce time spent awake, and alleviate the anxiety often associated with chronic insomnia. Unlike medications, which can have side effects or lead to dependency, CBT-I provides long-term benefits without the risks. By addressing the psychological and behavioral factors contributing to insomnia, CBT-I empowers individuals to regain control over their sleep. Rather than just providing short-term relief, CBT-I promotes lasting change by targeting the root causes of insomnia, empowering you to maintain healthier sleep patterns without relying on medications.

What to Expect in CBT-I Sessions

CBT-I is typically delivered in 8 sessions, where you’ll work alongside a skilled CBT-I therapist who will guide you through each technique. While CBT-I is based on specific techniques, it’s important to remember that each session is tailored to your individual needs. It’s a gradual process, and while there’s no instant fix, many people start to notice improvements in their sleep in just a few weeks. Be patient with yourself as lasting changes take time and you’ll gain valuable tools that will set you up for better sleep for years to come.

Is CBT-I Right for You?

CBT-I can be a great option if you’re struggling with insomnia and want to address the root causes of your sleep issues. It’s especially helpful if you’ve tried medications without long-term success or want to avoid relying on sleep aids. CBT-I is safe, effective, and suitable for people of all ages, including those with coexisting conditions such as anxiety or depression. If you’re interested in exploring CBT-I, it’s important to find a therapist who specializes in this treatment. They will be able to customize the approach to meet your specific needs and help you achieve lasting improvements in your sleep.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is an effective treatment for many, but there are some important contraindications to consider. Individuals with sleep apnea should ensure they are using a prescribed device, such as a CPAP or dental appliance to manage the condition before pursuing CBT-I. It’s crucial to consult your healthcare provider to ensure it’s done safely. CBT-I is also contraindicated for individuals with unstable psychiatric conditions, psychotic disorders, bipolar disorder, epilepsy, seizure disorders, untreated excessive sleepiness, or those at high risk for falls. In these cases, medical advice or alternative treatments may be more appropriate. CBT-I is not suitable for individuals in high-risk occupations, such as heavy machinery operators or drivers, or for those with shift work schedules. Always consult with a healthcare professional to determine the best course of treatment.

Take the Next Step Toward Restful Sleep

Insomnia can feel like a never-ending struggle, but it doesn’t have to control your life. With CBT-I, you can break free from the cycle of sleepless nights and reclaim the restful sleep you deserve. With the right support, it’s entirely possible to reclaim your sleep, improve your overall health, and feel more energized each day.

Don’t let another sleepless night control your life — take the first step toward better sleep today by contacting Dr. Oren at 775-525-8100. Specializing in Cognitive Behavioral Therapy for Insomnia (CBT-I), Dr. Oren has extensive experience helping individuals in Reno, Sparks, Washoe County, and throughout Northern Nevada overcome sleep challenges. With a personalized, compassionate approach, Dr. Oren will work closely with you to develop a treatment plan tailored to your unique needs, guiding you toward lasting, restorative sleep. Put your insomnia to bed today!

Please note that the information provided in this blog post is for informational purposes only and is not intended as a substitute for professional therapy or mental health treatment.

Learn More: Expert Advice and References

American Academy of Sleep Medicine (AASM)
Information on CBT-I as a first-line treatment for insomnia.
https://sleepeducation.org/insomnia/treatment/cognitive-behavioral-therapy-for-insomnia/

This post How Cognitive Behavioral Therapy for Insomnia Can Help You Sleep Better first appeared on Dr. Yelena Oren | Licensed Psychologist and is written by Dr. Yelena Oren

Put Your Insomnia to Bed: A Science Backed Guide to Better Sleep

Dr. Yelena Oren — Fri, 07 Mar 2025 19:15:51 +0000

Dr. Yelena Oren | Licensed Psychologist

Put Your Insomnia to Bed: A Science Backed Guide to Better Sleep

Struggling to fall asleep or stay asleep? You are not alone. Insomnia affects millions of people, leaving them exhausted, frustrated, and desperate for rest.

Sleep is an essential biological process that allows the body and mind to restore and recharge. During sleep, the body undergoes critical functions such as tissue repair, muscle growth, and hormone regulation. Additionally, sleep plays a crucial role in brain function, aiding in memory consolidation, emotional regulation, and cognitive performance.

Chronic sleep deprivation poses serious risks to both physical and mental health. It can impair cognitive function, weaken the immune system, and increase the risk of conditions such as heart disease, diabetes, anxiety, depression, and dementia. Lack of sleep also exacerbates stress and diminishes overall quality of life.

The good news? You don’t have to struggle with poor sleep forever. By implementing science-backed strategies, you can reset your sleep patterns and finally put your insomnia to bed.

The Science of Sleeping Well

Practical Tips to Improve Your Sleep

Maintain a consistent sleep schedule
Go to bed when you feel sleepy as this is your body’s natural cue that it’s ready for rest. If you can’t fall asleep, don’t force it – engage in a relaxing activity until sleepiness returns. Wake up at the same time every day, even on weekends. Keeping a consistent sleep schedule helps regulate your circadian rhythm, keeping your internal clock in sync. This routine supports better sleep quality and strengthens your body’s natural sleep-wake cycle.
Create a relaxing sleep buffer zone
In today’s fast paced world, many people expect to go straight from answering emails or watching TV to falling asleep. However, sleep doesn’t work that way. Just like cooling down after a workout, your body and mind need time to transition from daytime alertness to nighttime rest. Give yourself 30 to 60 minutes before bed to engage in calming activities, such as personal hygiene rituals, reading, meditating, or taking a warm bath. This dedicated winddown period signals to your brain that it’s time to prepare for sleep.
Make your bedroom a sleep sanctuary
Create an ideal sleep environment by keeping your bedroom cool, quiet, and dark. A serene atmosphere signals to your brain that it’s time to unwind. Darkness encourages melatonin production, while a cool room temperature promotes deeper sleep. Use blackout curtains to block out light and white noise machines or fans to minimize disruptive sounds. Additionally, ensure that your mattress, pillows, and bedding are comfortable and supportive to enhance sleep quality.
Limit exposure to screens
Reduce screen time by at least an hour before bed. Blue light from phones, tablets, and TVs interferes with melatonin production, making it harder for your body to transition into sleep mode. Additionally, engaging with screens keeps your brain alert, delaying relaxation. Choose screen-free activities like reading or listening to calming music instead.
Avoid sleep saboteurs
Be mindful of what you consume in the hours leading up to bedtime. Avoid heavy meals, caffeine, nicotine, and alcohol, as they can disrupt your sleep cycle. Large meals may cause discomfort and indigestion. Nicotine acts as a stimulant. And while alcohol may initially make you drowsy, it disrupts sleep quality later in the night. Caffeine, even if consumed earlier in the day, can remain in your system for up to 10 hours, leading to sleep disturbances. To improve rest, limit caffeine intake and avoid late day consumption.
Reserve your bed for rest and intimacy
Use your bed only for sleep and intimacy. Engaging in activities such as working, scrolling on your phone, or watching TV in bed weakens the brain’s association between your bed and sleep, making it harder to fall and stay asleep.
Move your body, improve your sleep
Regular physical activity promotes better sleep by regulating the body’s natural sleep-wake cycle and increasing the need for deep, restorative sleep. Activities like walking, strength training, or aerobic exercise help you fall asleep faster and stay asleep longer. However, timing is important – vigorous workouts too close to bedtime can elevate heart rate, body temperature, and adrenaline levels making it harder to unwind. Aim to complete high-intensity exercise at least a few hours before bed to allow your body to transition into a relaxed state.
Quiet your mind for restful sleep
Managing stress and anxiety can significantly improve sleep quality. Engage in relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation before bed. These practices help calm the nervous system, reduce tension, and prepare the mind for sleep. By incorporating them into your nightly routine, you create a sense of peace that makes falling asleep easier.
Keep naps in check
Long or late naps can interfere with your natural sleep drive, making it harder to fall asleep at night. If you need a nap, limit it to 15–20 minutes and take it earlier in the afternoon. This ensures your sleep schedule remains intact and helps maintain a balanced sleep-wake cycle.
Let the sunlight reset your sleep clock
Getting natural light exposure during the day helps regulate your circadian rhythm, signaling to your body when it’s time to be awake and when it’s time to wind down. This alignment improves energy levels and alertness throughout the day while enhancing sleep quality at night. Spending time outdoors or near natural light sources can help keep your internal clock in sync, promoting a well-balanced sleep cycle.

Long-Term Sleep Success

Overcoming chronic insomnia isn’t about a quick fix – it’s about retraining your brain to trust sleep and realigning your body with its natural rhythms. The more consistently you practice these strategies, the stronger your sleep system will become. By sticking to healthy sleep habits, you reinforce signals to your brain that sleep will come naturally. It may take time to feel the full benefits, but with persistence, you’ll fall asleep faster, experience deeper rest, and wake up refreshed.

When to seek professional help

If these strategies don’t improve your sleep, it may be time to seek professional assistance. The most effective treatment for chronic insomnia isn’t medication – it is Cognitive Behavioral Therapy for Insomnia (CBT-I). This evidence-based, non-pharmacological approach helps change unhelpful sleep habits, rebuild natural sleep drive, realign circadian rhythms, and address negative thoughts about sleep. Dr. Oren specializes in CBT-I and can help you develop lasting sleep habits. Call 775-525-8100 to schedule an appointment to see how CBT-I can help you get a more restful nights sleep.

Sleep is not a luxury. It is a necessity for overall health and well-being. By prioritizing good sleep habits and making small adjustments to your daily routine, you can enjoy the benefits of restorative sleep. Remember, a well-rested mind and body are essential for a happy, healthy, and productive life.

Put your insomnia to bed! Start tonight, and your future well-rested self will thank you.