What is CBT-I?

By addressing detrimental thoughts and behaviours, optimizing sleep routines, and encouraging better sleep without the use of medication, Cognitive Behavioural Therapy for Insomnia (CBT-I) is an organized, research-based treatment that helps people overcome insomnia. 

• Proven and Drug-Free: A scientifically supported approach to treating both short-term and chronic insomnia without medication.
• Focuses on Thoughts and Behaviors: Targets root causes like negative thoughts, behaviors, and sleep environment to improve sleep quality.
• Structured Process: Focuses on long-term solutions by teaching sustainable sleep habits.
• Comprehensive Techniques: Includes relaxation techniques, cognitive restructuring, and good sleep hygiene.

Course Outline

Throughout this program, you will follow the illustrated tale of 'Shaishav' as he learns a step-by-step method for changing his sleep habits and conquering his insomnia. Each lesson teaches you a practical tool you may use to break the pattern of sleeplessness.

Lesson 1

The Science of Sleep and Understanding Your Insomnia

Learn about sleep and insomnia science, what causes insomnia, and how to encourage good sleep.

Lesson 2

Managing Sleep-Interfering Thoughts and Behaviours Part 1

Discover ways to lower arousal in bed and retrain your brain to link the bed with sleep.

Lesson 3

Managing Sleep-Interfering Thoughts and Behaviours Part 2

It covers tactics for improving sleep quality and advanced approaches for reducing disruptive thoughts.

Lesson 4

Reviewing Your Skills and Maintaining Your Gains

Learn how to balance daily excitement with healthy sleep and relaxing strategies to lower arousal. It also covers reviewing program principles and skills and creating a strategy to sustain improvements.

Learning Outcomes

By the end of this course, you will be able to:

• Fall asleep faster and stay asleep longer by addressing the root causes of your sleep difficulties and using effective cognitive and behavioral techniques.

• Prevent waking up too early and reduce prolonged wakefulness during the night through proven strategies and habits.

• Enhance your overall sleep quality by creating a conducive sleep environment and adopting healthier sleep practices.

• Develop a sustainable approach to managing your sleep, ensuring long-term improvements and consistent rest.