Sleep & Insomnia Counseling
Set Sail Therapy - Based out of Fishers, Indiana
Indiana | Iowa | Florida | Arkansas | Michigan | South Carolina | Vermont
“The night is the hardest time to be alive and 4am knows all my secrets.”
― Poppy Z. Bright
Do you fall in bed utterly exhausted, only to lie there wide awake?
Tired of waking up, mind racing with intrusive thoughts that won’t go away?
Tossing, turning, can’t get comfortable?
Stare at the clock and start the countdown to when the alarm will go off?
Wake up and find yourself already planning a nap?
Cognitive behavioral therapy for insomnia (CBT-I) is the most effective treatment for insomnia that exists.
CBT-I is the first line approach recommended for all adults by the American College of Physicians, American Academy of Sleep Medicine, and the National Institutes of Health.
Criteria for Insomnia Diagnosis
Difficulty falling asleep, staying asleep or waking up early
Sleep disturbance can cause significant distress or impairment in functioning, such as within the individual’s working or personal life, behaviorally or emotionally
Difficulty sleeping occurs at least 3x a week and is present for at least 3 months
The problem occurs despite ample opportunity to sleep
The difficulty cannot be better explained by other physical, mental or sleep-wake disorders
The problem cannot be attributed to substance use or medication
Cognitive Behavioral Therapy for Insomnia (CBT-I) can:
Improve sleep quality
Reduce the amount of time it takes to fall sleep at night
Reduce the amount of time awake in the middle of the night
Improve focus during the day and improve quality of life
Help manage sleep over the long-term without the need for ongoing professional help or medication
Excerpt from the Sleep Foundation,
Anxiety is frequently connected to sleeping problems. Excess worry and fear make it harder to fall asleep and stay asleep through the night. Sleep deprivation can worsen anxiety, spurring a negative cycle involving insomnia and anxiety disorders.
Anxiety disorders are the most common mental health problem in the United States, and insufficient sleep is known to have sweeping negative implications for overall health. As a result, understanding and addressing the links between anxiety and sleep can be fundamental to physical and emotional wellness.
COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA
Over 50% of adults complain of difficulty sleeping with half of these reporting chronic sleep issues. CBT for Insomnia has been endorsed by the National Institutes of Health as an effective and preferred method for treating insomnia. Research on CBT shows the following:
75% of insomnia patients experience significantly improved sleep
The majority become normal sleepers
85 - 90% reduce or eliminate sleeping pills
CBT is more effective than sleeping pills
CBT achieves these results because it is based on the idea that insomnia can only be treated effectively by addressing the underlying causes of insomnia, thoughts and behaviors, which are learned and can be unlearned. CBT-I is a short-term psychotherapy based on scientific research and recommended by the Sleep Foundation.
The “cognitive” part of CBT-I focuses on your thoughts, feelings, and expectations about sleep and insomnia that may affect how well you sleep.
The “behavioral” part of CBT-I helps you develop proven sleep habits, based on the science of sleep that will help you sleep better.
I will guide you through this process, step-by-step. My goal is to customize your journey around the unique needs of your situation and environment.
My approach to sleep and insomnia counseling comes from a place of opportunity, understanding, and compassion.
FAQs
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We will to meet either face-to-face or via telehealth. I use Zoom and SimplePractice, both HIPAA compliant, to ensure that all sessions remain confidential.
Our first session will consist of a thorough sleep intake assessment. Ongoing sessions will be weekly and consist of education and review of your sleep diary. The sleep diary will guide us so we can learn from your sleep, thoughts, as well as your behaviors and their impact.
CBT-I is structured to build upon your progress so you can succeed in meeting your goals for improved sleep.
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-Attend sessions regularly
-Describe sleep problems and work together to set goals
-Learn about sleep and insomnia and ways to help improve your sleep
-Maintain a simple sleep diary, completing this diary first thing each morning. This diary only takes a few minutes to complete, 1 to 5 minutes on average
-Practice the new CBT-I skills you have learned in your life, outside of session
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Changing sleep thoughts and behaviors
Good Sleep Hygiene - Lifestyle habits that improve sleep
Relaxation techniques
Stimulus Control Therapy
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CBT-I is listed as an Evidence-based treatment by the Society of Clinical Psychology
CBT-I is highly recommended as a first-line treatment for insomnia by the Department of Veterans Affairs health care system
VA Resources found here
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Most everyone who is experiencing sleep difficulties is a good candidate for CBT-I.
Please be aware, if you experience snoring, breathing difficulties, sleep apnea, restless leg syndrome, or other possible sleep disorders these conditions need to be assessed by a physician prior to starting CBT-I.
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Sleep & Insomnia counseling with me is personalized to meet your needs, goals, and schedule. The amount of sessions and length of time can vary as needed.
Typically CBT-I is a structured program, taking between 5 - 8 weeks to complete, with an average of 6 sessions.
$130 per (50 minutes) standard session
$150 for Initial Intake (60-75 minutes)
$90 Short Session (30 minutes)
Heather Srncik, MSW, LCSW
More about Heather HERE.
Ready to stop the insomnia cycle and start sleeping better?
Take that courageous step and contact me today!
Certified CBT-I Clinician
CBT-I program developed and tested at Harvard Medical School.
