Sleep therapy is based on CBT for insomnia (CBT-i), a form of cognitive behavioural therapy specifically focused towards sleep problems and insomnia. It is based on a model that proposes sleep problems may be triggered by a stressful event (although not always) but the problem continues after the event passes due to an individual forming certain attitudes/ beliefs and behaviours and associated emotions that interfere with sleep. The idea behind CBTi is to change these thoughts, behaviours and emotions to restore better quality sleep.
I also use a technique called motivational interviewing which focuses on the motivational processes within an individual that bring about change. This technique aims to explore and resolve ambivalence to change in order to elicit and strengthen motivation for change. In this way change is not imposed but supported in a manner consistent with the individuals values.
The first step is to have a detailed sleep assessment to understand the nature of the problem and to see if sleep therapy would be suitable. This is 75 minutes and costs £75. Following the assessment and if my treatment is suitable, I usually run a structured 5-8 week program which includes:
- Psycho-education about sleep and insomnia
- Sleep restructuring
- Stimulus control
- Sleep hygiene
- Goal setting and behaviour change
- Identifying unhelpful thinking and thought challenging
- Tips for a racing mind
- Relaxation techniques
- Relapse prevention.
After the initial assessment. the sessions are 55-60 minutes long and cost £60.
I run face to face sessions, Skype/ FaceTime or telephone sessions. My face to face appointments are at the Family Practice, 116 Gloucester Rd, Bristol, BS7 8NL.
“I have so appreciated your genuine concern and interest in helping me to work through the problem with sound advice, explanatory notes and meaningful homework. You have listened, and given support and encouragement throughout the course and you have explained the process and helped me though difficult times. I feel that the CBT is now taking effect and that I have the knowledge and impetus to move slowly forward.”