What to Expect When Working with an Austin Sleep Specialist on Your Insomnia
Treating your insomnia with a sleep specialist in Austin is a structured and step-by-step process. I’ve guided many through tackling their insomnia and achieving great sleep! Reach out today to schedule a free 15-minute phone consultation with a sleep specialist in Austin.
As an Austin sleep specialist, I recently had the pleasure of discussing insomnia on the "Warrior Forward" podcast, a wonderful resource dedicated to women’s health and self-care. The host shared her personal journey with insomnia, a struggle she's faced for over a decade, which created a relatable backdrop for our conversation. I used this opportunity to provide listeners with a session-by-session overview of what Cognitive Behavioral Therapy for Insomnia (CBT-I) looks like when you work with me.
Understanding CBT-I: Your Path to Better Sleep
CBT-I stands for Cognitive Behavioral Therapy for Insomnia. In essence, cognitive behavioral therapy (CBT) is a therapeutic approach focused on identifying and modifying thoughts and behaviors that negatively impact your life and perpetuate problems. While various forms of CBT exist to address different challenges (such as depression, anxiety, and chronic pain), CBT-I is specifically designed to treat insomnia.
My Approach to CBT-I as an Austin Sleep Specialist
When you work with me, CBT-I typically involves 6-8 practical and effective sessions. My goal is to get to the root of your sleep issues and help you resolve them efficiently. The vast majority of my clients experience significant improvement, often achieving little to no insomnia by the time our sessions conclude.
Targeting the Core Issues of Chronic Insomnia
Starting around the second session, we delve into the three primary causes of chronic insomnia and pinpoint the specific thoughts and behaviors that are keeping your insomnia cycle going. This understanding is crucial for developing effective strategies.
Why CBT-I is Different from Sleep Hygiene
It's important to understand that CBT-I is not the same as sleep hygiene. While sleep hygiene practices (like maintaining a consistent sleep schedule and creating a relaxing bedtime routine) are valuable for preventing sleep problems and supporting healthy sleep, they are often insufficient for individuals already struggling with chronic insomnia. Think of it this way: sleep hygiene is excellent preventative care, but if you have insomnia, you need a more robust intervention like CBT-I. Once your sleep is back on track, we can certainly incorporate sleep hygiene to help you maintain your progress.
Session One: Assessment and Diagnosis with Your Austin Sleep Specialist
A thorough assessment and accurate diagnosis of your sleep issue is imperative to finding the right treatment and getting the results you want. An Austin sleep specialist can walk you through it.
Our first session is dedicated to a thorough intake, where I assess and diagnose your specific sleep issues. I will formally diagnose insomnia and identify any other co-occurring sleep disorders that may be present. During this session, I'll also begin to clarify the crucial difference between feeling tired and feeling sleepy. Remember:
Sleepy indicates a high likelihood of falling asleep, often accompanied by heavy eyelids and head nodding.
Tired refers to fatigue, low energy, and crankiness. You can be tired without feeling sleepy.
Insomnia often manifests as feeling tired but wired, unable to fall asleep despite being exhausted.
Understanding the Link Between Insomnia and Sleep Apnea (COMISA)
I also address the possibility of having both insomnia and sleep apnea. In the sleep medicine field, we refer to this as COMISA (Co-Morbid Insomnia and Sleep Apnea). It's vital to recognize that these are two distinct disorders requiring different treatment approaches. CPAP, for example, is a breathing treatment for sleep apnea, not a direct treatment for insomnia. Therefore, if you have both conditions, CPAP alone is unlikely to resolve your insomnia.
An Austin sleep specialist will help you make a plan for addressing your insomnia and a plan for staying on track after you’re done.
Implementing Change: What to Expect in Subsequent Sessions
The following sessions are where we actively implement strategies and changes tailored to your specific needs and the underlying causes of your insomnia. I will guide you through various CBT-I techniques designed to reshape your thoughts and behaviors around sleep.
Maintaining Your Progress and Preventing Relapse
Our final session focuses on strategies for maintaining the progress you've made and equipping you with the knowledge and tools to navigate any potential return of sleep difficulties in the future.
Navigating Naps: A Nuanced Approach
When it comes to naps, it's not as simple as saying "naps are bad." As your Austin sleep specialist, I provide guidance on distinguishing between a beneficial nap and a counterproductive one, as well as helping you understand who should and shouldn't be napping.
The Role of Sleep Medications
We also discuss the role of sleep medications. While they can be very effective in the short term, many individuals prefer not to rely on them long-term, or their doctors may have concerns about long-term prescription. We'll explore how sleep medications fit into the broader picture of managing insomnia.
Ready to Reclaim Your Sleep? Connect with an Austin Sleep Specialist
If you are struggling with persistent insomnia and are seeking help to get your sleep back on track, I encourage you to learn more about my approach to working with insomnia here. You can also take the first step towards better sleep by scheduling a free consultation with me, your Austin sleep specialist, here.