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  • What is chronic insomnia? What contributes to chronic insomnia?
    Chronic insomnia is a sleep disorder characterized by persistent difficulty falling asleep, staying asleep, or experiencing non-restorative sleep, despite having adequate opportunities for sleep. According to the DSM-V criteria, chronic insomnia involves symptoms lasting for at least three nights per week for at least three months, causing significant distress or impairment in daily functioning.
  • What is cognitive behavioural therapy for insomnia (CBT-I)?
    CBT-I is a structured and evidence-based therapeutic approach designed to treat insomnia. It focuses on addressing the underlying thoughts, behaviours, and habits that contribute to sleep difficulties. CBT-I involves various techniques such as sleep restriction, stimulus control, and relaxation training to improve sleep quality and duration. CBT-I has a strong evidence base, with research indicating that it is effective for around 70-80% of individuals with chronic insomnia. This success rate is often comparable to or even surpasses that of medication with the added benefits of avoiding medication risks (side effects, dependance, development of tolerance, etc.) and more sustained results. CBT-I leads to significant improvements in sleep latency (the time it takes to fall asleep), sleep efficiency (percentage of time in bed spent asleep), and overall sleep quality. The DECODE Insomnia Program is based on CBT-I techniques, adjusted for self-paced learning via our online portal and supported by appointments for accountability, troubleshooting and therapeutic interventions.
  • I’ve had insomnia for decades. Is it possible to sleep better?
    Yes. Cognitive Behavioural Therapy for Insomnia (CBT-I) is highly effective, even for individuals with long-standing insomnia. With the right roadmap and support, significant and sustained improvement in sleep is possible.
  • I have done CBT for mood and anxiety symptoms already.  How is CBT-I different?
    Though there is some overlap, CBT for mood and anxiety does not cover critical interventions for chronic insomnia. Working with a therapist with training in CBT-I and experience working with individuals with chronic insomnia is highly recommended.
  • Does CBT-I work if I also have concurrent depression, anxiety, chronic pain, or another medical condition?
    CBT-I can be effective even if you have concurrent conditions like depression, anxiety, and chronic pain. In addition, addressing insomnia through CBT-I can sometimes have a positive impact on these co-occurring conditions.
  • Do I need medication in addition to therapy or other recommendations for sleep?
    In many cases, medication is not necessary or plays a limited role in the management of chronic insomnia. This can be discussed during the consultation to determine the best approach for your specific needs.
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