Overview
Sleep is vital to our physical and emotional well-being. Lack of sleep can have a direct negative impact on our concentration, mood, and daytime functioning.
If you are experiencing sleep problems, we have a new, proven online Cognitive-Behavioral Therapy program called Conquering Insomnia to help improve the quality and amount of sleep.
- Cognitive-Behavioral Therapy (CBT) is a widely studied, highly effective method for treating insomnia.
- CBT will teach you how to change negative sleep patterns, establish healthy sleep habits and routines, and use relaxation and stress reduction strategies to improve your sleep.
- It is proven more effective than sleep aids and is highly effective for reducing and eliminating sleep aids.
Program
There are two versions of the Conquering Insomnia program: MP3 and PDF. Both versions are a five week, five session program that include an optional sleep diary and a 20 minute relaxation techniques MP3. The MP3 version may be a good choice for someone who is experiencing sleep problems two or fewer nights per week and is not taking sleep aids. The PDF version may be a good choice for someone who is experiencing sleep problems at least three nights per week or is taking sleep aids.
The 5 sessions in the PDF and MP3 versions of the Conquering Insomnia program are organized over a 5-week period as follows:
- Session 1: Basic facts about sleep; Conducting your own insomnia assessment
- Session 2: Sleep scheduling and stimulus control techniques
- Session 3: Cognitive restructuring techniques; Sleep medication tapering techniques (PDF program only)
- Session 4: Daytime relaxation techniques
- Session 5: Bedtime relaxation techniques; Lifestyle habits that improve sleep
The Conquering Insomnia program is designed to be a sequential five-week program (e.g., you begin with session 1, and then proceed to session 2, and so on through session 5 over a 5 week period). Although you should spend a week on each session before you move on to the next session, the program can be completed at your own pace.
You may use this program on your own, or with guidance from a counselor.
If you would like to meet with a counselor to discuss insomnia and/or related concerns, call 752-2349 to schedule an appointment.
Downloadable Materials
These downloads and other resources are also available on the Self-Help Library page.
