Do you have insomnia and attempt to control sleep by making yourself fall asleep but are unsuccessful? In insomnia, the harder you try to fall asleep, the more elusive sleep becomes. This happens because the pressure to fall asleep triggers anxiety and the release of stress hormones which stimulate the brain and nervous system, preventing relaxation. To break out of the anxiety-insomnia spiral, it's essential to release the pressure to fall asleep. 

Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold-standard evidence-based treatment for chronic insomnia. It focuses on identifying and changing unhelpful thoughts and behaviors that interfere with sleep. CBT-I typically includes strategies like sleep hygiene, stimulus control, sleep restriction, relaxation techniques, and cognitive restructuring to improve sleep quality without medication.

Do you have nightmares that regularly impact your sleep?

Imagery Rehearsal Therapy (IRT) is a cognitive-behavioural approach specifically designed to treat distressing nightmares, often related to trauma or PTSD. It involves rewriting the narrative of recurring nightmares while awake and mentally rehearsing the new, less distressing version. Other components of IRT include psychoeducation about sleep and nightmares, relaxation strategies and daytime stress management. This process helps reduce nightmare frequency and intensity, improving overall sleep and well-being.

If you are looking for support to improve your sleep, Paige Rome, Registered Provisional Psychologist offers both therapies at our practice. Book a meet and greet or a standard session to get started!