In our fast-paced world, sleep often takes a backseat to our busy schedules and demanding lifestyles. Yet, sleep is one of the fundamental pillars of our overall well-being, influencing our physical health, mental clarity, and emotional balance.
Sleep matters. Sleep is not merely a period of inactivity; it is a complex and dynamic process that allows our bodies and minds to recover and recharge. Here are some of the key reasons why sleep matters:
- Physical Restoration: During sleep, the body undergoes processes like tissue repair, muscle growth, and immune system strengthening. Sleep is crucial for overall physical health.
- Mental Clarity: Sleep is essential for cognitive functions such as memory consolidation, problem-solving, and creativity. It enhances our ability to focus and make decisions.
- Emotional Balance: Adequate sleep plays a significant role in regulating emotions. Sleep deprivation can lead to irritability, mood swings, and heightened stress levels.
- Health and Longevity: Chronic sleep deprivation is linked to a higher risk of various health conditions, including heart disease, diabetes, obesity, and weakened immunity. Quality sleep is associated with a longer, healthier life.
What is Chronic Insomnia?
Chronic insomnia is a sleep disorder characterised by persistent and recurring difficulties with falling asleep, staying asleep, or experiencing restorative sleep, occurring at least three nights a week and lasting for at least three months.
During perimenopause and menopause it is common to experience disturbed sleep and sometimes hormone treatment is enough to rectify the problem. If you have suffered poor sleep patterns before perimenopause, then hormones may not be the only problem, nor the only solution.
Cognitive Behavioral Therapy for Insomnia (CBTi)
Cognitive Behavioral Therapy for Insomnia, or CBTi, is a highly effective and evidence-based therapeutic approach to manage chronic insomnia. Unlike medication, CBTi targets the underlying causes of insomnia and equips individuals with knowledge and tools to improve their sleep patterns. It typically involves a structured program that educates individuals about the science of sleep, utilises mindfulness skills and teaches strategies around sleep hygiene, stimulus control, relaxation techniques and cognitive restructuring to change unhelpful thoughts about sleep. CBTi has been shown to have lasting benefits and is often considered a first-line treatment for chronic insomnia. It is often coupled with sleep deprivation therapy to reset the body’s sleep drive.
Digital programs can be great value (when compared to standard one-on-one therapy). Many have high quality research to back up their effectiveness. Let’s explore some of the digital sleep programs based on CBTi for chronic insomnia:
1. This Way Up
This Way Up offers online courses for various mental health concerns, including insomnia. The insomnia program includes 4 simple online lessons with supporting material. It is a self guided program that will take 3 or more weeks to complete.
Cost: $59 AUD or free with a prescription from a healthcare professional.
This 6 week online program incorporates mindfulness practices to reduce stress and anxiety as well as identify unhelpful thoughts and beliefs which contribute to insomnia. It will take around 2 hours a week and includes weekly videos and action plans, meditation recordings, and a course workbook.A Mindful Way was created by sleep psychologist, Giselle Withers and has been shown to reduce insomnia in a clinical trial at Monash University.
Cost $297 AUD, includes 12 month access
Rivi is a hybrid service offering a real-time telehealth consultation with a sleep psychologist supported by 3 month access to digital sleep tools, personalised sleep lessons, sleep progress reports, and online chats with your sleep psychologist. Thereafter, $14.99/month (cancel anytime).
Cost: $239* AUD, 3 months free access to digital tools, $178.50* follow-up consultations (*Medicare rebates may be applicable).
Stellar Sleep is an app that has been shown to significantly improve sleep in over 80% of users after 4 weeks. It takes 5-10 minutes a day, uses personalised education, prompts, skills, recorded exercises, sleep stories and sounds and even guides sleep restriction therapy. It connects with your other health apps, sleep trackers and monitors your progress.
Cost: $63 USD a month for 3 months (although there is a current discount so check the price if you are signing up).
5. Sleep Reset
Sleep Reset is an 8 week program taking 15 minutes each day. It is supported by a sleep coach accessible by chat and an app containing meditation tools, educational lessons and progress tracking.
Cost: $297 USD (7 day free trial).
6. Somnus
Somnus is a simple digital program based on easily digestible audio lessons. It includes 50+ lessons, 100+ meditations, sleep sounds and even guidance on sleep deprivation. It utilises Acceptance and Commitment Therapy (ACT) in addition to CBT and has the additional support of a sleep coach.
Cost: $79 USD lifetime access (current special price).
Sleep is precious so if you suffer from insomnia, it’s time to do something about it!
Prices in this article are valid at the time of publication.
This information is for general educational purposes only and does not constitute medical advice. Please see your health professional for advice that is personalised to you.
Key Take Aways
Chronic insomnia is difficulty getting or staying asleep, occurring for at least 3 nights a week for at least 3 months.
CBTi is a science-based, drug-free method of curing chronic insomnia.
Digital CBTi programs are available.
