{"product_id":"digital-product-8","title":"SLEEP HYGIENE \u0026 INSOMNIA PROTOCOL (CBT-I) Cognitive Behavioral Therapy for Insomnia — Evidence-Based Sleep Treatment","description":"\u003ch1\u003eAbout CBT-I\u003c\/h1\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 3.0pt 0cm 3.0pt 0cm;\"\u003eCognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line, evidence-based treatment for chronic insomnia. It is more effective than sleep medication in the long term, with effects that last years after treatment ends (Morin et al., 2009; AASM Clinical Practice Guidelines).\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e\u003cspan style=\"mso-spacerun: yes;\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 3.0pt 0cm 3.0pt 0cm;\"\u003eCBT-I addresses the thoughts, behaviors, and physiological arousal patterns that perpetuate insomnia — not just the symptoms.\u003c\/p\u003e\n\u003cp class=\"MsoNormal\"\u003e\u003cspan style=\"mso-spacerun: yes;\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003ctable class=\"MsoNormalTable\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\" width=\"624\" style=\"width: 474px; border-collapse: collapse; border-image: initial; border: medium none currentcolor;\" height=\"86\"\u003e\n\u003ctbody\u003e\n\u003ctr style=\"mso-yfti-irow: 0; mso-yfti-firstrow: yes; mso-yfti-lastrow: yes;\"\u003e\n\u003ctd valign=\"top\" style=\"width: 447.344px; border: 1pt white; background: rgb(232, 234, 246); padding: 7pt 10pt;\"\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 2.0pt 0cm 2.0pt 0cm;\"\u003e\u003ci\u003e\u003cspan style=\"font-size: 10.5pt;\"\u003eCBT-I produces remission in 70–80% of patients with chronic insomnia. Unlike medication, it addresses the underlying causes rather than temporarily suppressing symptoms (Harvey, 2005; Riemann et al., 2017).\u003c\/span\u003e\u003c\/i\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch1\u003ePart 1: Sleep Diary (2-Week Log)\u003c\/h1\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 3.0pt 0cm 3.0pt 0cm;\"\u003eComplete this diary EVERY morning within 30 minutes of waking. Do not look at the clock during the night — use your best estimate. Accuracy matters less than consistency.\u003c\/p\u003e\n\u003ch1\u003ePart 1: Sleep Diary (2-Week Log)\u003c\/h1\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 3.0pt 0cm 3.0pt 0cm;\"\u003eComplete this diary EVERY morning within 30 minutes of waking. Do not look at the clock during the night — use your best estimate. Accuracy matters less than consistency.\u003c\/p\u003e\n\u003ch1\u003ePart 3: Stimulus Control\u003c\/h1\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 3.0pt 0cm 3.0pt 0cm;\"\u003eStimulus control therapy (Bootzin, 1972) is the single most effective component of CBT-I. It works by extinguishing the association between the bed and wakefulness\/arousal, and rebuilding the conditioned association between bed and sleep.\u003c\/p\u003e\n\u003ch1\u003ePart 3: Stimulus Control\u003c\/h1\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 3.0pt 0cm 3.0pt 0cm;\"\u003eStimulus control therapy (Bootzin, 1972) is the single most effective component of CBT-I. It works by extinguishing the association between the bed and wakefulness\/arousal, and rebuilding the conditioned association between bed and sleep.\u003c\/p\u003e\n\u003ch1\u003ePart 5: Cognitive Techniques for Insomnia\u003c\/h1\u003e\n\u003cp class=\"MsoNormal\" style=\"margin: 3.0pt 0cm 3.0pt 0cm;\"\u003eDysfunctional beliefs about sleep are a major perpetuating factor in chronic insomnia (Morin, 1993). These beliefs increase arousal and performance anxiety, which make sleep harder.\u003c\/p\u003e","brand":"MD Digital products","offers":[{"title":"Default Title","offer_id":53273261408522,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0953\/1644\/3402\/files\/05_Sleep_CBT_I_Cover.svg?v=1782731081","url":"https:\/\/md-digital-products.myshopify.com\/products\/digital-product-8","provider":"MD Digital products","version":"1.0","type":"link"}