New Study Reveals Effective Treatment for Insomnia: Cognitive Behavioral Therapy
Insomnia affects millions of adults in the United States, with approximately one in four experiencing symptoms each year. While most cases are temporary and caused by external factors such as stress or illness, chronic insomnia – difficulty falling or staying asleep at least three times a week for three months or longer – affects one in 10 adults. The consequences of sleep deprivation extend beyond physical health problems, as recent research has shown a link between poor sleep health and depressive symptoms.
In light of these findings, experts are advocating for a proven treatment for insomnia: cognitive behavioral therapy for insomnia (C.B.T.-I.). This therapy has been well-studied and has shown significant effectiveness, usually within just eight sessions or less. However, despite its success rate, C.B.T.-I. remains underutilized, with many individuals turning to medication as their first resort.
According to a survey conducted by the Centers for Disease Control, over 8 percent of adults reported using sleep medication daily or most days to aid their sleep. While sleep aids can provide temporary relief, they also carry risks, particularly for older individuals who may experience falls, memory issues, or confusion as a result of medication use. On the other hand, C.B.T.-I. has been deemed safe for adults of any age and can even be adapted for use in children.
Philip Gehrman, the director of the Sleep, Neurobiology, and Psychopathology lab at the University of Pennsylvania, highlighted the effectiveness of C.B.T.-I., stating that approximately 80 percent of individuals who try the therapy experience improvements in their sleep. Most patients report relief within four to eight sessions, even if they have been suffering from insomnia for decades.
C.B.T.-I., contrary to common misconceptions, is not solely focused on sleep hygiene. While it does address behaviors inhibiting sleep, such as daytime napping or device use before bed, it also aims to tackle anxieties and negative beliefs about sleep. The therapy teaches relaxation techniques like deep breathing and mindfulness meditation, while helping patients develop realistic expectations about their sleep habits. It also encourages individuals to view their bed as a place for restful sleep, detaching it from the association of tossing and turning. Patients are instructed to get out of bed if they are not asleep after 20 or 30 minutes and engage in a quiet activity with dim lighting, avoiding electronics.
Finding a provider who specializes in C.B.T.-I. may prove challenging, as there are fewer than 700 clinicians trained in behavioral sleep medicine in the United States. Additionally, insurances coverage for C.B.T.-I. treatment is limited. However, there are alternatives for those who prefer a self-directed approach. Clinical trial reviews have found that self-directed online C.B.T.-I. programs are just as effective as face-to-face counseling. There are several low-cost or free resources available, including programs like Conquering Insomnia, Insomnia Coach, and Sleepio, as well as online resources from reputable organizations like the American Academy of Sleep Medicine and the National Institutes of Health.
If you are struggling with insomnia, it is recommended that you first visit a healthcare provider to rule out any physical or psychological issues that may require separate treatment. Then, consider exploring C.B.T.-I. as a safe and proven treatment option for improving sleep quality and overall well-being.