What are the 5 Pillars of Cognitive Behavioral Therapy for Insomnia| sleep expert explains CBTi

In this Video I will be discussing Cognitive Behavioral Therapy for Insomnia. This is first line therapy for insomnia. I will be breaking down the pillars of CBTi and how you can start therapy for your insomnia.

CBTi helps you overcome insomnia by addressing the thoughts and behaviors that contribute to sleep difficulties. It's considered one of the most effective treatments for chronic insomnia.

Time Stamps:

0:35 Brief overview of CBTi
1:11 Breaking down Insomnia into 3 parts: Falling asleep, staying asleep, and waking up too early
2:04 Can I still do CBTi if I'm already on medication
3:28: 1st Pillar of CBTi: Sleep Restriction
6:04: 2nd Pillar: Stimulus Control in CBTi
7:46: 3rd Pillar: Cognitive Restructuring
10:18: 4th Pillar: Relaxation Techniques
11:42: 5th Pillar: Sleep Hygiene
12:50: What do I do when it's not working/talking about resources

Free APPs for Insomnia:
CBTi Coach- https://mobile.va.gov/app/cbt-i-coach (FREE/My Favorite)
Insomnia Coach- https://mobile.va.gov/app/insomnia-coach (FREE)
Mindfulness Coach- https://mobile.va.gov/app/mindfulness... (FREE)
SleepWatch - Sleep Tracker (Free version/Subscription available)

Stellar Sleep - https://stellarsleep.pxf.io/nLzo2M (subscription monthly)

Other sleep Apps:
Better Sleep - Music/Stories (20% off using this referral code)- https://my.bettersleep.com/referral?r...

Telehealth Mental Health/Counseling Websites:
Betterhelp Counseling
Go!ToSleep - Cleveland Clinic CBTi program ($40) http://www.clevelandclinicwellness.co...

Recommended Books:
Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety- https://amzn.to/4bgbSqA

Resources Used for this video:
Sleep Foundation - https://www.sleepfoundation.org/insom...
American Academy of Sleep Medicine - https://aasm.org/new-guideline-suppor...
American College of Physicians - https://www.acponline.org/acp-newsroo...


DISCLAIMER: All content in this video and description including: infor­ma­tion, opinions, con­tent, ref­er­ences and links is for infor­ma­tional pur­poses only. The Author does not pro­vide any med­ical advice on the site. Noth­ing con­tained in this video or it’s description is intended to estab­lish a physician-patient rela­tion­ship, to replace the ser­vices of a trained physi­cian or health care pro­fes­sional, or oth­er­wise to be a sub­sti­tute for pro­fes­sional med­ical advice, diag­no­sis, or treatment. You should con­sult a licensed physi­cian or appropriately-credentialed health care worker in your com­mu­nity in all mat­ters relat­ing to your health.

Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase. All non-licensed clips used for fair use commentary, criticism, and educational purposes.