CBT for Insomnia
Cognitive-behavioral therapy for insomnia (i.e., CBT-I) targets the beliefs and behaviors that keep you from solid, restorative sleep. CBT-I can help you cope with the thoughts, worries, and ideas that make it harder to sleep. The goal is to learn behavioral strategies, skills, and habits that make it easier to sleep. At Sleep and Brain, we cover the six CBT-I elements in an accelerated, intensive program.
CBT-I Elements
Sleep Education
We will provide you an overview of normal sleep physiology.
Sleep Hygiene
Healthy sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Crafting sustainable and beneficial practices makes healthy behaviors almost automatic, creating an ongoing positive reinforcement process. On the flip side, your bad habits can become engrained even as they cause negative consequences.
Stimulus Control
After a long time, your brain and body have learned to be awake during the times we want and need to be asleep. Stimulus control retrains your brain that nighttime and your bedroom are for sleep.
Changing Thoughts and Behaviors
CBT-I can help you identify, challenge, and work skillfully with thoughts and beliefs that may be contributing to your insomnia. It also targets the behaviors that make it difficult to get deep, uninterrupted sleep.
Sleep Restriction
Sometimes reducing the number of hours you are in bed helps to consolidate sleep to be less fitful and more refreshing. As your sleep quality and efficiency improve, you will slowly increase the amount of time you spend in bed until you reach your goal.
Relaxation Training
Relaxation training focuses on becoming aware of tension within the mind and body. Then, we use systematic relaxation methods (such as diaphragmatic breathing, progressive muscle relaxation, and guided imagery) to reduce the tension.
Artificial intelligence meets authentic intelligence.
Sleep and Brain uses Sleeptracker-AI as a tool to provide personalized coaching for managing insomnia. Combining longitudinal diagnostic testing, remote monitoring, research-backed techniques, and personalized support, we help you develop better sleep habits, optimize brain function, and enhance well-being. Testing is better than guessing. Be empowered.
Sleeptracker-AI is a sleep monitoring platform that offers real-time insights into sleep patterns and disorders.
The Sleeptracker-AI system transmits sleep data to your phone daily, ensuring you can access your sleep patterns and insights. This data is also available for your Sleep and Brain clinician to review remotely. With this information, your clinician can offer personalized feedback and make real-time adjustments to your sleep plan, tailoring it to your progress and needs. This dynamic approach enhances the effectiveness of the treatment by continuously adapting to the effects of interventions. It ensures that adjustments are made in real-time to optimize sleep quality and address specific issues as they arise.
Sleeptracker-AI’s algorithms and biosensing technology are clinically validated to accurately monitor sleep patterns, cardiovascular and breathing metrics, apnea-hypopnea index, and other biometrics. The accuracy of the Sleeptracker-AI system has been validated in collaboration with Stanford Sleep Medicine, ensuring that the data collected is reliable and comparable to gold-standard polysomnography measurements.
Sleeptracker-AI Monitor estimated comparable sleep measures and highly agreed with sleep stage classification with polysomnography. Sleeptracker-AI Monitor also had high accuracy in estimating obstructive sleep apnea.
Sleeptracker-AI collects data from your bedroom, capturing your natural sleep patterns and behaviors. It can also monitor two sleepers in the same bed separately. The Sleeptracker-AI system is noninvasive and contactless, continuing to monitor without needing anything after initial setup.
This longitudinal data helps us understand your sleep dynamics over time and determine the impact of different interventions. By tracking these trends, we can make more informed decisions and better tailor treatments to suit your evolving needs.
Cognitive Behavioral Therapy - Insomnia
Sleeptracker-AI technology is used with cognitive-behavioral therapy for insomnia (CBT-I), combining data-driven insights with evidence-based therapeutic techniques. This integration enhances the effectiveness of CBT-I by providing real-time feedback on sleep patterns, allowing for more precise adjustments to behavioral strategies aimed at improving sleep quality.
CBT-I can help you cope with the thoughts, worries, and ideas that make it harder to sleep. The goal is to learn behavioral strategies, skills, and habits that make sleeping easier. At Sleep and Brain, we utilize real-time sleep data to apply the six CBT-I elements in an accelerated, intensive, and personalized program.
