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1.5-hour workshop sessions for insomniacs via Zoom.

There are only 10 places available. More information www.kenevernik.ee



Each session will cover a specific topic:
In the first session, I will educate you about sleep in general and review all the good behavioral techniques. We will create sleep plans;
In the second session, we will talk about how to calm your mind and tense body. We will go through several techniques and adjust your sleep schedule;
In the 3rd session, we will review exactly what the ideal sleep hygiene and environment should be, go through several techniques, and adjust sleep plans.



Helps people who have:

  • Difficulty falling asleep – inability to fall asleep at the desired time, at least within half an hour.

  • Problems with sleep duration – sleep is too short.

  • Recurrent difficulties with sleep stability – nighttime awakenings, waking up too early in the morning.

  • Sleep quality disorders – sleep is not restorative

  • Inability to sleep.

  • Daytime fatigue and feeling unwell.

What is CBT therapy?

Cognitive behavioral therapy for insomnia (CBT-I) treats insomnia without medication. CBT-I helps to significantly improve our sleep habits. It also helps to change the behavior and thoughts that have previously affected sleep. CBT-I teaches a person certain skills, using which they can be their own therapist in the future. Insomnia can become a long-term problem. In order to achieve better treatment results, in addition to sleep hygiene, it is necessary to observe certain behavioral and thinking patterns. Therapy is needed when there is long-term insomnia and it has not been overcome on your own. Various CBT techniques have been applied and further developed over the past 30 years.

Cognitive behavioral therapy is a science, and using its techniques requires university training.
Scientific studies have repeatedly proven the effectiveness of this treatment method in treating insomnia. We mention here as important contributors the leaders of influential research teams, professors Colin Espie at Oxford University, Charles Morin at the University of Montreal, Allison Harvey at the University of California, Michael Perlis at the University of Pennsylvania, Simon Kyle, Soili Kajaste. After identifying sleep rhythms and associated disorders, as well as feelings and thoughts that may disrupt sleep, the necessary changes in bedtime are determined and, if necessary, skills are taught to cope with certain thoughts and attitudes.

 

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