About Our Practice

Cognitive behavioral therapy (CBT) helps you change actions or thoughts that hurt your ability to sleep well.  It helps you develop habits that promote a healthy pattern of sleep.  Talk to your doctor or a sleep specialist to see if one of these methods might improve your sleep. 

Following are the most common forms of CBT:

Stimulus Control - Those who complain of sleeping better away from home may benefit from stimulus control instructions.  This method should also help someone who spends alot of time in bed doing things other than sleeping.  This includes such things as reading, writing, and studying. 

Sleep Restriction - Sleep restriction therapy is useful in many different cases of insomnia.  It can help someone who is trying to stop using sleeping pills.  It may not be the best optioin for someone who is severly sleepy.  This person may not be able to handle the initial sleep loss that is involved.  It is also not intended for the person who sleeps well, but does not get enough sleep.

Relaxation Training and Biofeedback - Useful for people who are very tense and anxious when going to bed.

Cognitive Control and Psychotherapy - Useful in many different cases of insomnia.  This includes cases where depression or stress is seen as a cause of the insomnia.

Sleep Hygiene Training - Anyone whose habits are disturbing their sleep will benefit from sleep hygiene training.

Who gets CBT?

Cognitive behavioral therapy is most often used for people who suffer from insomnia.  Sometimes insomnia is caused by one of the following:

Another sleep disorder

A mental health disorder

A medical condition

In one of these cases, the root cause needs to be treated first.  This should help solve the problem with insomnia.  In other cases, the cause of insomnia is very complex.  The best treatment for it may involve more than one method.  More than one form of CBT may be used.  Drugs may also be used along with cognitive behavioral therapy.

Possible Side Effects?

Cognitive behavioral therapy is not a quick fix for a sleep problem.  It requires steady practice over time.  Frustration may arise if you expect dramatic results right away.  The time, effort, and money required may turn some people away.

Sleep restriction therapy will make you sleepier at first.  This is due to the mild sleep loss in the early stages of the therapy.

CBT at Sleep Disorders Center of Virginia

Sleep Disorders Center of Virginia hosts group sessions conducted by Diane Versfelt, M.S.W., L.C.S.W.  For more information, contact Diane Versfelt at (804) 285-8500.

04/2008  Content reviewed by Richard Parisi, MD