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Cognitive Behavioral Therapy for Insomnia (CBT-I)

Gold standard treatment for insomnia addressing behaviors and thoughts that negatively impact sleep. More effective than pharmacological intervention long-term.

Source: ACT & MBSR effects on symptoms (including insomnia) and emotional competencies in MS

45-60 minutes per session
intermediate
Alexa Kane, PhD
Sleep

How to practice

  1. 1Work with a trained CBT-I therapist
  2. 2Reteach brain that bed is for sleep only
  3. 3Wake up and get out of bed at same time every day
  4. 4Wait to get in bed until you're sleepy
  5. 5If not sleeping, get out of bed and do something boring
  6. 6Use bed for sleep and intimacy only

Important for MS: Always consult with your healthcare provider before starting new techniques, especially if you have specific MS-related concerns. Individual responses to techniques vary, and what works for one person may need adjustment for another.

Expert Source

Alexa Kane, PhD - Cleveland Clinic

This technique is recommended by leading MS specialists based on evidence-based research and clinical experience.