Cognitive behavioral therapy for insomnia (CBT-I)

Cognitive behavioural therapy for insomnia (CBT-I) addresses the causes of insomnia and the factors maintaining it through sharing of knowledge, exercises and discussion techniques. CBT-I is a special form of behavioural therapy based on six pillars CBT-I is a special form of behavioral therapy based on six pillars:

Beratung zwischen Therapeutin und Patientin

Psychoeducation

Establishing valuable basic information about sleep and sleep disorders. Introduction and explanation of the sleep journal as an effective tool to monitor sleep and therapy progress.

Sleep hygiene

Establishing effective behaviour patterns and habits to promote healthy, restful sleep and to counteract sleep disorders.

Stimulus control

For those affected, the bed is often no longer associated with sleep, but with worries and rumination. In order to restore a sleep-promoting association, the rules of stimulus control are introduced: the bed is only for sleeping, activating activities should be avoided in bed and the "15-minute rule" should be observed.

Sleep rhythm and sleep restriction

A regular sleep-wake rhythm is a central building block in the treatment of sleep disorders. In addition, the quality of sleep can be positively influenced by the technique of sleep restriction. The time spent in bed is temporarily restricted. This makes it easier to fall asleep and stay asleep, and increases sleep efficiency.

Relaxation techniques

Mediation of various techniques to reduce the increased level of arousal. These include, for example, progressive muscle relaxation and mindfulness exercises.

Cognitive techniques

Cognitive techniques are specifically used to break through nocturnal rumination loops and to change maladaptive beliefs about sleep.