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CBT-I as a treatment method.

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In this article, you will learn what cognitive behavioral therapy for insomnia (CBT-I) is and which components make up this recommended treatment method.

The abbreviation CBT-I stands for cognitive behavioral therapy for insomnia – a special form of behavioral therapy that is used specifically for sleep disorder. This method is recommended as the preferred first treatment for insomnia in both the German and European treatment guidelines and by the German Sleep Society (DGSM). somnio implements CBT-I digitally.

In cognitive behavioral therapy for insomnia (CBT-I), you learn which thoughts, habits, and behavioral patterns negatively impact your sleep and how you can change them step by step. The goal is for you to develop healthy daily routine and build sleep-promoting attitudes.

CBT-I consists of six central components:

  • Psychoeducation. You are taught basic knowledge about sleep, sleep disorders, and their causes.
  • Sleep hygiene. You learn which everyday behavior patterns promote or disrupt your sleep and how to create a sleep-friendly environment.
  • Stimulus control. You learn to associate your bed and your bedroom with sleep again – not with rumination, TV, or time on your phone.
  • Sleep pattern and sleep restriction. You work on a regular bedtime and on specifically regulating your total sleep time – this can help you fall asleep faster and sleep through the night better.
  • Relaxation techniques. Exercises such as progressive muscle relaxation (PMR) help you unwind in the evening.
  • Cognitive techniques. You learn to recognize sleep-disrupting patterns of thought and replace them with helpful, calming beliefs.

These components interact with each other and, in combination, help you improve your sleep in the long term.

Any questions?
If you have questions about the somnio app – both regarding content and technical issues – you can contact our support team at any time. You can contact us by email at support@somn.io or directly via the support feature in the app. We respond within 24 hours, seven days a week.