CBT-I Session 8 Summary
This is a summary of the module CBT-I 8 for your reference.
Your sleep patterns may have improved greatly over the course of the CBT-I program. Or you may still be struggling with sleep, and that is okay too. Each person’s experience is different.
In this module, we will help you develop a plan to address any potential insomnia relapses in the future.
Select all the CBT-I techniques that have worked for you.
__ Use of sleep diary
__ Go to bed only when sleepy
__ Use bed for sleep (sex) only
__ Get out of bed if unable to sleep
__ Wake up at the same time every day
__ Limit napping
__ Restrict Time in Bed (TIB)
__ Establish bedtime routine
__ Improve sleep environment
__ Helpful self-talk
__ Counting sheep (distracting thoughts)
__ Winding down before bed
__ Worry-time before bed
__ Relaxation techniques
__ Shift the way I think about sleep
__ Test assumptions about sleep
__ Acceptance: reduce trying to sleep
That's great you found these techniques helpful! Once you have found the skills that work best for you, continue to use them.
Sometimes, trouble sleeping may resurface, we call this a relapse. Common triggers include medical situations, relationship issues, financial woes, and more.
Being able to identify your triggers allows you to prepare for a relapse. This can give you a sense of control and anticipate what strategies you want to use that you may have stopped prioritizing.
What triggers can you anticipate that may cause a relapse for you?
Sleep Action Plan
It is important to plan ahead if you notice your insomnia symptoms resurface. Writing down your Sleep Action Plan (which has 3 sections detailed below) gives you a sense of control, as well as easy access to solutions.
Sleep Consolidation. Set your time in bed based on your sleep diary data.
Relaxing Activities. Use the techniques that worked in the past should you have trouble falling asleep or you wake up during the night.
CBT-I Techniques. Use the techniques you’ve learned that have worked well for you. For example, make sure you have a consistent wake up time, allow for wind-down time before getting in bed, etc. You might also consider one of the techniques you haven’t yet tried.
Take a Short Break
Sometimes, taking a break can be helpful. This means you briefly stop working so hard on relieving your insomnia. Some people may find a one-day break helpful, whereas others may take a 2-week break.
We encourage you to maintain some sleep-enhancing activities, such as keeping a consistent sleep schedule and avoiding caffeine several hours before bed time.
We're here to help
If you continue to have trouble sleeping, contact your Goodpath coach. You can ask about techniques, discuss barriers, and review solutions to your sleep problems.