Hi there, it's Matt here once again and welcome back to in fact the final episode in this

mini series all about insomnia. So let's just dive right back in and pick up where we left off in the last episode.

And in that last episode I gave you the broad brush strokes of what

cognitive behavioral therapy for insomnia or CBTI is. Today our goal is to click the magnification lens and go a little deeper in terms of

our understanding of CBTI. To be clear, CBTI is an incredibly complex, very skilled,

and very nuanced clinical therapy.

And it's practiced by qualified licensed clinicians.

Or at least I should say it should be.

And if you're receiving CBTI,

just make sure that that person actually is qualified and a licensed clinician.

And this podcast isn't meant to be a comprehensive review of what CBTI is and therefore it doesn't seek to try and

replace or even disrespect that complexity. Here I simply want to give you some of the fundamentals. I will also provide

you with some links in the show notes that I think could be helpful for you. So, simplistically, we can split apart some of the

individual steps of CBTI into perhaps at least five different components.

Now there are many more components than that, but here I'm just going to cover sort of

of five core components and these components together will cover those two main sort of silos, those two main pillars

of CBTI that I discussed in the last episode. Those being the cognitive of you don't need me to go there.

Anyway, what are those five core principles of CBTI?

Well, the first is something called sleep restriction therapy. The second is

called sleep hygiene. The third is what we call stimulus control.

The fourth is called cognitive restructuring and the fifth centers on relaxation

therapies and as I noted there are other aspects of CBTI and different clinicians will emphasize different features and it all

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