At Massachusetts Sleep Center & Counseling, we use evidence-based Cognitive Behavioral Therapy for Insomnia (CBT-I) to help you achieve better sleep. Learn about our proven treatment process and what to expect when working with our specialists.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the most effective treatment for chronic insomnia and is recommended as the first-line treatment by the American Academy of Sleep Medicine and the American College of Physicians.
Unlike sleeping pills, which temporarily mask the symptoms of insomnia, CBT-I addresses the underlying causes of sleep problems, leading to long-lasting improvements in sleep quality without the side effects or dependencies associated with sleep medications.
Identifies and challenges negative thoughts and beliefs about sleep that contribute to sleep difficulties and anxiety.
Temporarily limits time in bed to match actual sleep time, increasing sleep drive and efficiency before gradually extending sleep duration.
Strengthens the association between bed and sleep by establishing rules that condition your body to sleep better in your bedroom environment.
Addresses behaviors and environmental factors that may interfere with sleep, such as caffeine, exercise timing, and bedroom conditions.
Your treatment begins with a comprehensive assessment where we evaluate your sleep patterns, medical history, and the specific factors contributing to your insomnia. This allows us to understand the root causes of your sleep difficulties and develop a personalized treatment plan.
During this session, your clinician will ask detailed questions about your sleep history, habits, and concerns. We may also ask you to complete sleep questionnaires and begin tracking your sleep patterns.
Based on your initial assessment, we develop a customized sleep plan targeting your specific sleep challenges. This plan incorporates evidence-based CBT-I techniques tailored to your unique situation and adjusted to your progress throughout treatment.
Your sleep plan will include specific behavioral recommendations, cognitive strategies, and may involve temporary sleep restriction to reset your sleep patterns. We'll explain each component and ensure you understand how to implement the recommendations.
Throughout your treatment, you'll use our mobile app to track your sleep patterns and progress. This data helps us monitor improvements, identify patterns, and make necessary adjustments to your treatment plan for optimal results.
The app makes it easy to maintain a sleep diary, track compliance with treatment recommendations, and note factors that may be affecting your sleep. This information is invaluable for your clinician in assessing your progress.
Regular follow-up sessions with your clinician allow us to review your progress, address challenges, answer questions, and adjust your treatment plan as needed. These consistent check-ins provide accountability and support throughout the treatment process.
During these sessions, we'll review your sleep data, discuss your experiences with the treatment recommendations, address any difficulties you've encountered, and refine your plan to continue improving your sleep quality.
As you near the end of your structured treatment, we'll work together to develop strategies for maintaining your improved sleep long-term. We'll address potential future challenges and provide you with tools to handle sleep disruptions if they occur.
Many patients experience significant improvements within 6-8 weeks, though individual results may vary. Our goal is not just to help you sleep better now, but to give you the skills and knowledge to maintain healthy sleep for life.
Our team of specialists is ready to help you overcome insomnia with proven, effective treatment.
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