Cognitive Behavioural Therapy for Insomnia (CBT-I)
Therapy for Insomnia
Are you struggling with insomnia and would like to explore other solutions besides sleeping pills?
At PULSE, we offer specialised therapy for insomnia led by a clinical psychologist. Cognitive Behavioural Therapy for Insomnia (CBT-I) is an evidence-based therapy designed to help people develop skills and strategies to manage insomnia and improve their sleep. It has been supported by research to be effective for insomnia and improving sleep quality, and recommended as a ‘first-line treatment for insomnia’ before resorting to medications.
What is Insomnia?
Insomnia is defined by a dissatisfaction with the amount or quality of one’s sleep.
You may be experiencing it in one or more of the following patterns:
- Difficulty falling asleep, even when tired
- Waking up in the middle of the night and unable to return to sleep
- Waking up too early in the morning
It is normal to experience short-term sleep disturbances due to various life events. However, prolonged insomnia– such as one that continues for weeks, can be distressing, makes it challenging for one to function productively day-to-day, as well as affects the quality of life.
What is CBT-I?
CBT-I is derived from Cognitive Behaviour Therapy (CBT), a psychotherapy approach based on the principle that our thoughts, feelings, and behaviours are interconnected, and by changing one, we can influence the others.
CBT-I has been adapted to focus on changing negative thoughts and behaviours that contribute to insomnia. It also includes other techniques to improve sleep habits.
CBT-I is a short-term, structured therapy that typically lasts for 4-8 weeks.
How does CBT-I work?
CBT-I is conducted by a psychologist or therapist trained in the approach. The therapy involves identifying and challenging negative thoughts and beliefs about sleep, as well as additional techniques such as relaxation training to help promote sleep. Techniques used in CBT-I include:
Cognitive restructuring
It is common among people with prolonged insomnia to have a fear of not being able to sleep and have thoughts that exaggerate the consequences of insomnia.
Based on the CBT premise that thoughts, feelings, and behaviours are connected, such thoughts would increase one’s anxiety level and trigger the body’s stress response, which would make one more awake and make it harder to fall asleep. This often triggers more fearful thoughts and anxiety, continuing the cycle.
CBT-I can help someone with insomnia to identify and challenge any unhelpful thoughts and worries about sleep that might be contributing to sleep difficulties, and have more neutral or positive thoughts towards sleep.
Sleep hygiene
Some of our daily habits; such as drinking too much coffee; may unknowingly be interfering with our sleep. This component of CBT-I involves identifying your daily habits that might interfere with sleep and practising healthy sleep habits instead, such as limiting caffeine consumption and screen time before bed.
Sleep reconditioning
This technique involves creating a strong association between the bed and sleep. This is achieved by only using the bed for sleep and sex, and avoiding activities such as watching TV or using electronic devices in bed. This is aimed to help you reassociate the bed and bedtime routines with sleep, so sleep can come more naturally when you are in bed.
Sleep restriction
This technique involves limiting the amount of time spent in bed to the actual amount of time spent sleeping. This helps to consolidate sleep and reduce the time spent lying awake in bed.
Relaxation training
This involves learning relaxation methods, such as progressive muscle relaxation or deep breathing, to reduce anxiety and calm the mind and body before bedtime.
Meet our Psychologist
Lead Clinical Psychologist
Dr Jaswyn Chin
Doctor of Psychology (Clinical), James Cook University Singapore
Bachelors of Art in Psychology, Murdoch University Australia
Registered Psychologist with Singapore Psychological Society (SPS)
Languages: English, Mandarin, Cantonese
Dr. Jaswyn is a registered clinical psychologist with over 10 years of experience. She has extensive experience providing intervention for various a wide range of mental health issues from anxiety, depression, grief, insomnia, OCD, personality disorders, stress management to trauma.
Dr Jaswyn adopts a person-centred approach to therapy where she believes in working collaboratively with individuals through the process of recovery. She is also trained in multiple therapeutic modalities including cognitive-behavioural therapy (CBT), mindfulness-based cognitive therapy (MBCT), acceptance and commitment therapy (ACT) and eye movement desensitisation reprocessing therapy (EMDR).
During her free time, Jaswyn enjoys music and plays the piano. She is also a keen learner of new languages and loves to travel.
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