Cognitive Behavioural Therapy for Insomnia

Not sleeping well? The good news is effective non-drug treatments are available. The most effective of these is cognitive behavioural therapy for insomnia (CBT-I). CBT-I consists of 5 core components which include both cognitive and behavioural strategies. To help understand CBT-I and how it can be used David & Moira are joined by Dr Curt Gray and Dr Tony Fernando, psychiatrists expert in the treatment of insomnia. 

Audio Timeline:

00:00 - 00:37 Introduction 00:37 - 04:55 Getting kids up for school / delayed sleep phase 04:55 - 06:58 Sleeping in the heat 06:58 - 07:55 Role of medications in managing insomnia 07:55 - 21:35 What is cognitive behavioural therapy for insomnia? 21:35 - 27:10 Guest interview - Dr Curt Gray: Group vs individual CBT-I 27:10 - 30:09 Moira and David discuss group vs individual CBT-I 30:09 - 38:28 Guest interview - Dr Tony Fernando: Sleep restriction 38:28 - 40:06 Moira and David discuss sleep restriction 40:06 - 41:00 Where to access CBT-I 41:00 - 42:56 Clinical tip of the month - There's more to CBT-I than sleep hygiene 42:56 - 43:40 Moira - Guidelines on managing circadian rhythm disorders 43:40 - 45:29 Pick of the month: David - Book: The Patient Will See You Now 45:29 - 46:29 Summary: Next month - Sleep and Sporting Performance

Links mentioned in the show:

Can't get your teenager out of bed Circadian rhythm disorders - including delayed sleep phase Sleeping in the heat Medication for insomnia Cognitive behavioural therapy for insomnia Sleep Talk podcast - Episode 1: Insomnia Meta-analysis on cognitive behavioural therapy for insomnia Behavioural vs cognitive therapy - Allison Harvey CBT-i Coach - App to aid insomnia treatment with a psychologist Sleepio - online CBT-I program (UK-based) Shuti - online CBT-I program (US-based) Swinburne University's Mental Health Online portal Towards Better Sleep - Group therapy for insomnia (Brisbane) Sleep restriction in general practice Sleep restriction - Design your own sleep restriction program Sleep diary form SleepHub's page on insomnia Sleep Health Foundation - Information on sleep CBT-I providers in Australia: Melbourne Sleep Disorders Centre - individual and group CBTi Towards Better Sleep - Brisbane based group CBTi Insomnia clinic at Woolcock Clinic - Sydney based CBTi program Adelaide Institute of Sleep Health - Mixed group and individual sessions Dr Melissa Ree - Perth-based psychologist Clinical guidelines on the management of circadian rhythm disorders The Patient Will See You Now - Eric Topol

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