What is CBT-I
The short answer to this question is: a set of highly effective techniques and interventions for treating chronic insomnia.
The most recommended treatment for insomnia, according to major consensus guidelines worldwide, is CBT-I (Cognitive Behavioral Therapy for Insomnia), a psychotherapeutic approach that originated in the 1960s and has accumulated a well-documented body of evidence for its effectiveness to this day.
Basically, this set of techniques and interventions aims to increase the patient's self-awareness of their symptoms, while reestablishing a quality sleep pattern without necessarily relying on medication.
But what exactly are these techniques used in CBT-I?
CBT-I combines different cognitive and behavioral techniques. The behavioral techniques include:
- Sleep hygiene
- Sleep and time-in-bed restriction
- Relaxation techniques
The cognitive techniques include:
- Paradoxical intention
- Cognitive restructuring
There is no evidence of significant differences between any of these techniques, and all should be addressed with the patient, who must follow the provided guidelines with discipline.
The reward? Quick results, starting as early as the second week, that last long-term.
CBT-I vs. Sleeping Pills – Which is better?
It depends. Medication is indicated for short-term symptom control, when the patient needs to sleep NOW. CBT-I, on the other hand, is considered the gold standard treatment for insomnia, with results superior to any type of medication.
That said, CBT-I does not replace pharmacological treatment. In many cases, sleep aids can and should be used, especially in patients with psychiatric comorbidities and patients with short total sleep time insomnia, meaning those who sleep less than 6 hours. However, due to the risk of chemical dependency and harmful effects on cognition, long-term use of sleep aids is not recommended.
According to Dr. Caio Bonadio, a psychiatrist specializing in sleep: "The choice of sedative medications should be made by analyzing each case individually, and the risk vs. benefit should always be considered in conjunction with the behavioral approach."
For a long time, the use of CBT-I was limited due to the lack of qualified professionals to conduct the protocol with patients. Time was also a crucial factor, since analyzing all the factors and their interactions was extremely time-consuming for the professional.
It was.
Today, we can deliver CBT-I in a 100% digital format, so all those complex calculations are handled by artificial intelligence, which guides the patient through the CBT-I protocol and provides detailed progress reports to the healthcare professional throughout the treatment.
Even with the use of technology, the engagement of both the healthcare professional and the patient is essential for treatment success, as this is an approach that requires changes in habits and behaviors that may never have been observed before. It is the healthcare professional's role to motivate the patient to complete the treatment, while the patient must apply the techniques and incorporate them into their routine.
Here at Vigilantes do Sono, we have impressive results: 4 out of 5 patients feel free from insomnia at the end of the program, and since the beginning of our journey, we have recovered more than 1 million hours of sleep.
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