We treat the root causes of your insomnia
Step 1
Book your first appointment
We'll match you with a sleep therapist for an initial 1 hour consultation. During the call, we'll discuss your sleep history and goals, go through a diagnosis assessment, and also answer any questions you may have.
Step 2
Personalized plan
You'll be asked to track your sleep, with a sleep diary or through a tracker. We'll then work with you to develop a personalized treatment plan. You'll have access to your customized plan and coaching via our mobile app.
Step 3
Ongoing support
Our therapist will check-in with you once a week via video call to review your progress and make adjustments to your plan. You'll also have access to our support team 24/7. We'll be there to support you every step of the way.
What causes insomnia?
What is insomnia?
Insomnia is a sleep disorder characterized by persistent difficulty in falling asleep, staying asleep, or waking up too early, leading to impaired daytime functioning. Those with insomnia often feel unsatisfied with their sleep and may experience symptoms such as fatigue, mood disturbances, and difficulty concentrating. Clinical insomnia can be acute (short-term) or chronic (at least 3 nights a week for 3 months or more).
Root Causes of Insomnia
Insomnia can arise from a variety of factors, often intertwined. According to Spielman’s 3 P’s Model, there are 3 sets of factors contributing to insomnia: predisposing, precipitating, and perpetuating factors.
Predisposing
Factors
- Genetics
- Pre-existing conditions
- Circadian rhythm disorders
Precipitating
Factors
- Short-term stressors
- Trauma/ Burnout/ Anxiety
- Recent medical conditions
Perpetuating
Factors
- Sleep habits
- Lifestyle factors
- Racing thoughts
How CBT-I Can Help
Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach specifically tailored to treat insomnia. Unlike sleep medications, which may provide temporary relief, CBT-I targets the root causes of insomnia.
Sleep Restriction Therapy
One of the foundational elements of CBT-I is sleep restriction therapy. The primary goal of this technique is to enhance sleep efficiency. Patients are advised to limit the amount of time they spend in bed to closely match the amount of time they actually sleep. For instance, if someone spends 8 hours in bed but only sleeps 5 hours, they might be instructed to limit their time in bed to 5 or 6 hours. Over time, as sleep efficiency improves, the duration can be gradually increased, ensuring the individual spends more of their time in bed asleep rather than awake.
Stimulus Control
The essence of stimulus control is to reinforce the association between the bed (and bedroom) with sleep and intimacy only, reducing the array of other activities one might engage in. This involves setting consistent wake and sleep times, avoiding activities like reading, watching TV, or using the phone in bed, and ensuring that if one cannot fall asleep within 15-20 minutes, they leave the bedroom and engage in a relaxing activity until they feel sleepy. Over time, this strengthens the mental link between the bed and the act of falling asleep.
Cognitive Restructuring
At the core of CBT-I is the understanding that thoughts and beliefs about sleep can play a significant role in perpetuating insomnia. Cognitive restructuring involves identifying, challenging, and replacing these unhelpful beliefs with more balanced and realistic ones. For example, the fear that "I'll be a wreck tomorrow if I don't get 8 hours of sleep" can be reframed to "While I prefer 8 hours, I've managed on less and can still function." By addressing and altering these cognitive distortions, patients can reduce the anxiety and stress they associate with sleep, making it easier to drift off peacefully.