CBT-I (Cognitive Behavioral Therapy for Insomnia) is a research-backed approach to treating insomnia. It involves targeting habits around sleep (behaviors) and expectations about sleep and insomnia (cognitions). This single-session group will provide an overview of the CBT-I approach to improving sleep and help you set goals to improve your sleep. We will provide tools that you can use on your own, and recommendations for online resources to support you in continuing to apply CBT-I after the group.
Key Features:
- Evidence-Based Approach: Most individuals experience improved sleep quality and a reduction in insomnia symptoms, making it effective for both short-term and chronic sleep difficulties.
- Single-Session Format: Gain an introduction to CBT-I strategies in one focused group session.
- Targeted Skill Development: Acquire tools to manage thoughts, feelings, and behaviors that interfere with sleep.
- Techniques: Explore core CBT-I components like stimulus control, sleep restriction, cognitive restructuring, and establishing healthy sleep routines.
Experiential Exercises:
- Body Scans: Participants will engage in exercises that bring awareness to physical sensations to promote relaxation and present-moment focus.
- Cognitive Restructuring: The group will practice identifying and challenging unhelpful thoughts and beliefs related to sleep and insomnia.
- Goal Setting: Participants will be guided through setting personalized, actionable goals to apply CBT-I principles to their sleep habits.
| Type | Clinical Group |
| Format | Telehealth (sometimes in-person) |
| Duration | Single-session (120-min) |
| Facilitated by | Health Psychologist |
| Home practice (time spent outside of group) | Participants are encouraged to practice and integrate the material at home after the session to maximize its benefits. |
| Insurance Based? | Yes |
| Referral | Osher Provider - as part of an integrative health plan |
FAQ
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CBT-I works by targeting the underlying thoughts, feelings, and behaviors that contribute to insomnia.. This evidence-based approach teaches practical strategies such as stimulus control, sleep restriction, and cognitive restructuring to re-establish healthy sleep patterns. By actively applying these techniques, individuals learn to reframe sleep-disrupting thoughts, optimize their sleep environment, and regulate their sleep-wake cycle, leading to significant and lasting improvements in both falling and staying asleep.
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This group is a good fit for anyone who regularly struggles to fall asleep or stay asleep. It's particularly beneficial for individuals looking to understand and manage the negative thoughts, feelings, and behaviors that contribute to their insomnia. If you are seeking to develop healthier sleep habits and gain practical, evidence-based tools to improve your sleep quality, this group can provide the foundational knowledge and strategies you need. For more information and to discuss if this group may be right for you, speak with your Osher medical provider.
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No, there are no prerequisites or foundational skills required for this group. It is designed to be accessible to anyone looking for behavioral strategies to improve their sleep, regardless of their prior knowledge or experience with sleep science or therapy.
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No, CBT-I is not physically demanding. This group is often conducted via telehealth, meaning you can participate comfortably from your own home. The focus is on cognitive and behavioral strategies for sleep, not physical activity, making it fully accessible regardless of chronic pain or mobility levels.
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This CBT-I group serves as an excellent complement to your existing wellness strategies and medical treatments. It provides foundational knowledge and practical tools specifically designed to address insomnia, which can significantly enhance the effectiveness of other therapies or self-care practices you're already engaging in. By improving your sleep, CBT-I supports overall well-being, boosting mood, energy, and physical health, and can even make other treatments for mental or physical health conditions more effective.
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Since this is a one-time group, the effectiveness of CBT-I largely depends on applying the learned material at home. Participants are encouraged to practice the strategies discussed, such as implementing new sleep habits, consistently applying stimulus control techniques, and working on cognitive restructuring related to sleep-disrupting thoughts. The group will provide tools and recommendations for online resources to support your continued application of these principles in your daily life.
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Patients, to learn more about this group, speak with your Osher medical provider.