There are two processes at work when it comes to sleep: the homeostatic process and the circadian rhythm process. Here is a brief overview of both.

Insomnia is diagnosed by a mental health professional who should be consulted before starting a program such as CBT-i. If you are a person with insomnia, we’ll talk about how you got there using the 3 P model; predisposition, precipitation, and perpetuation.

The first step in CBT-i is to track your sleep with a sleep diary. The sleep diary helps you to understand your current sleep patterns a bit better and to understand the quality of your sleep and how much time you are spending asleep and awake throughout the night. Sleep Diary & instructions here: https://drive.google.com/drive/u/0/folders/1_2gK5ke2K_yN917oVsTU2HZhPjtSB3Xb

The goal with stimulus control is to increase the value of your bed for sleep and decrease the value of your bed for other activities. Another way to think about it is a cue or trigger. Like how a dog is cued for a walk when their human grabs their leash; they associate the leash with walking. When in your bed or bedroom, there are things you are cued to...reading, scrolling under a comfy blanket, turning on the tv. These become associated with your bed.

Sleep restriction is effective for helping you to get better quality sleep, strengthening your sleep drive, and eventually increasing the amount of time you spend asleep. The immediate goal is to match your sleep window (the amount of time you are asleep) to your sleep need (the amount of time sleeping your body needs). Sleep Efficiency equation: Time Asleep / Time in Bed x 100 = % Sleep Efficiency. 90% or higher then add 15 minutes | 85-90% then stay the same | < 85% then take away 15 minutes

The last two tracks had a ton of information so in this one, we’ll slow it down so you know exactly what you are doing over the next few weeks. We are working on stimulus control and sleep restriction at the same time. This is the behavioral side of the program. So, take out a piece of paper or open your notes on your phone and get ready to put some things down.

A brief description of the body's recognition of a stressor and how it might respond.

The thoughts we entertain influence our beliefs, our behaviors, and our emotions. When suffering from insomnia, it is common to have thoughts about sleeping that are unhelpful.

Here we will practice identifying unhelpful thoughts you have around sleep. Situation, unhelpful thought, emotion & percentage.

In this practice, we are going to challenge the thoughts you wrote down from the last practice. Take one unhelpful thought and we’ll take some time to look for evidence for and against this thought. This is to help debunk this thinking...take the power away from this thinking.

Here we go over where you are now and what to do after completing CBT-i. This includes what to do if you relapse and how to prevent relapse.