Sleep Therapy in NYC
If you are consistently experiencing sleepless nights and waking up each morning feeling exhausted, you may be experiencing insomnia. Not getting adequate sleep can have negative impacts on both your mental and physical well-being, so it’s important to seek help. At Park West Psychology, we offer Cognitive Behavioral Therapy for Insomnia (CBT-I), which is an effective, evidence-based treatment geared towards restoring restful sleep.
CBT-I is a guided, short-term therapy that specifically addresses chronic sleep issues. While sleep aids may help you get to sleep, they won’t address the underlying thoughts, behaviors, and habits leading to insomnia, where CBT-I enables you to make lasting gains in sleep. Research has found that CBT-I is the proven gold standard for curing insomnia and, in most instances, has more long-term success than medication.
What is CBT-I?
CBT vs. CBT-I: What's the Difference?
Cognitive Behavioral Therapy (CBT) is a popular therapy for the management of various mental health conditions, including anxiety, depression, and stress. It aims to challenge and change negative thinking patterns and behaviors that negatively impact well-being.
CBT-I is a specialty treatment designed exclusively for insomnia. While it utilizes standard CBT techniques such as cognitive restructuring, it also uses sleep-specific strategies such as sleep restriction, stimulus control, and relaxation training. The primary focus of CBT-I is the direct targeting of sleep-timed behavior and thought, thus making it a stronger treatment for individuals with chronic insomnia.
Sleep Disorders Treated with CBT-I
While CBT-I is solely applied to insomnia, it is also applicable for other sleep disturbances, including:
Chronic Insomnia
Difficulty sleeping, staying asleep, or waking up earlier than needed in spite of having the potential to sleep.
Circadian Rhythm Disorders
Disruptions to the body's internal clock, such as delayed sleep phase disorder or shift work sleep disorder.
Night Anxiety and Sleep Concern
Worry and rumination that interferes with falling and staying asleep.
Poor Sleep Habits
Poor sleeping habits that result in interrupted sleep cycles.
Co-Occurring Sleep Issues with Mental Disorders
Sleep issues related to worry, depression, PTSD, or other mental disorders.
Book A Free Consultation
Our CBT-I program employs a systematic approach to improving your sleep behaviors through:
Sleep Education: How sleep works and what influences it.
Cognitive Restructuring: Identifying and challenging unhelpful thinking and worries that disrupt sleep.
Sleep Restriction Therapy: Scheduling changes to maximize natural sleep drive.
Stimulus Control Therapy: Creating a strong association between bed and sleep.
Relaxation Skills: Learning and practicing mindfulness, breathing techniques, and other strategies for managing nighttime anxiety.
Healthful Sleep Practices: Creating habits that encourage consistent, high-quality sleep.
How CBT-I Works
What to Expect in a Sleep Therapy Session
When you begin CBT-I at Park West Psychology, you can expect a directed, goal-oriented process of sleep improvement. We will start with a comprehensive sleep assessment, reviewing your sleep history, habits, and any contributing factors that perpetuate them, to gain a better understanding of your particular issues. Depending on what is discovered, we will develop a personalized treatment plan comprised of specific CBT-I techniques based on your needs.
It is recommended that you keep a sleep diary to monitor your habits and progress over time. Throughout our sessions, we will guide you through cognitive and behavioral sleeping techniques, such as sleep restriction, stimulus control, and relaxation techniques. As your plan is developed, it will be adjusted accordingly, and we will continue to provide support as you make long-term improvements in the quality of your sleep.
Why Park West Psychology?
At Park West Psychology, we are experienced in treating insomnia with a person-centered, non-judgmental approach. We understand that each person's experience with insomnia is unique, and we design a customized CBT-I program to fit your lifestyle and requirements. Regardless of the root of your sleep distress, we are committed to restoring your nights and your energy.
Start Sleeping Better Today
If you’re ready to break free from the cycle of insomnia, we are here to support you. Contact us today to schedule a consultation and take the first step toward better sleep.