CBT-I involves several components designed to improve sleep quality. These include:
1. Sleep Education: Patients learn about sleep cycles, the impact of sleep on overall health, and the importance of good sleep hygiene.
2. Cognitive Therapy: This aspect helps patients identify and change negative thoughts and beliefs about sleep. For instance, a patient might learn to replace the thought "I will never get any sleep" with "I have had good nights of sleep before, and I can again."
3. Behavioral Strategies: Techniques such as stimulus control and sleep restriction are employed. Stimulus control involves creating a strong association between the bed and sleep by limiting activities like reading or watching TV in bed. Sleep restriction limits the amount of time spent in bed to increase sleep efficiency.
4. Relaxation Techniques: Methods such as deep breathing, progressive muscle relaxation, and mindfulness meditation are taught to reduce anxiety and promote relaxation.
