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Cognitive Behavior Therapy

Trouble sleeping?

You are not alone.

Overcome sleep problems safely and effectively

Are you among the 10-20 percent of Americans who suffer from insomnia? New advances in sleep medicine now offer hope and help. Cognitive behavior therapy for insomnia (CBT-I) is a new treatment solution that research shows is as, or more effective, than sleeping pills, without the potential side effects.

Bryan Counseling Center staff members are among a select group in the nation and the first in Nebraska to be trained in cognitive behavioral therapy for insomnia. This training, combined with our expertise in working with clients over time to achieve a goal, gives our therapists the unique advantage to help you conquer insomnia.

Health risks of insomnia

Insomnia is more than a minor inconvenience. Despite the perception that insomnia is not a serious problem, there is substantial evidence that untreated and persistent insomnia is associated with:

Reduced quality of life
Poor work performance
Increased occurrence of accidents
Risk for medical illness
Risk for psychiatric illness

Effective treatment for insomnia

Cognitive behavioral therapy for insomnia combines one or more behavioral treatments with cognitive therapy to treat insomnia. A trained therapist will evaluate your situation, create an individualized treatment plan and work with you on treatment recommendations.

Treatment recommendations

Cognitive Therapy

Sleep-related beliefs or intrusive pre-sleep thoughts may interfere with your ability to get good sleep. With the help of a therapist, you will learn to identify negative thoughts and beliefs that cause stress and worry. Learning to change these thought patterns is one of the keys to help your mind be ready for sleep.

Relaxation Training

Learning relaxation techniques will help your mind and body let go of anxiety or tension that can keep you awake in bed. This training includes muscle relaxation, breathing techniques and mental focusing.

Stimulus Control Therapy

This training helps you develop a more positive association between your bed, bedroom and bedtime to promote sleepiness and restful sleep. This treatment method is especially beneficial for people who toss and turn in bed and are unable to get to sleep on a nightly basis.

Sleep Restriction

We will work with you to put in place strict limits on the time you spend awake in bed each night so that you reach a point where you get the amount of sleep you need without reducing the quality of your sleep. At first, you may feel more tired due to the sleep limits. In the end, this treatment method will help you fall asleep faster and stay asleep.

To learn more

Call the Bryan? Counseling Center to learn if cognitive behavioral therapy for insomnia can benefit you.
We'll discuss your situation to determine if you should talk to your doctor about a referral.

Take steps now for a good night's rest, call (402) 481-5991


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