Behavioral Sleep Medicine

What is Behavioral Sleep Medicine?

Behavioral Sleep Medicine (BSM) is a sub-specialty field of Sleep Medicine that focuses on the evaluation and treatment of sleep disorders through a behavioral, psychological, and physiological lens. BSM specialists use evidence-based, and non-pharmacological approaches to improve sleep quality and duration.

What do BSM specialists treat?

- Insomnia

- CPAP Adherence for Obstructive Sleep Apnea

- Circadian Rhythm Disorders

- Nightmares

- Hypersomnia

- Pediatric Sleep disorders

- Other behavioral issues related to: parasomnias, tinnitus

Sleep Medication Tapering

Sleep is a natural and necessary biological function that should and can be achieved naturally. Taking sleep aids long-term can actually worsen sleep, lead to cognitive impairment, dependence, and decrease your life span. If you are addicted to sleep meds (prescribed or over-the-counter) and are interested in reducing or discontinuing them (or your doctor has given you your LAST refill!), it can be done! Research shows that people who taper sleep medication alongside behavioral treatments for insomnia are more successful and less likely to return to sleep aids in the future.

While collaborating with your prescribing physician, we can develop a slow and gradual med taper that will help you get off sleep meds for good - and sleeping better!

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is the gold standard and first-line treatment for insomnia. It is well-researched and empirically supported, meaning that there is A LOT of research that proves these interventions work for most people! CBT-I focuses on reducing behaviors and thoughts that interfere with sleep and replacing them with sleep-healthy habits and peaceful thoughts.

Mind Body Sleep utilizes a novel insomnia treatment approach that integrates the fundamental principles of CBT-I with other evidence-based insomnia treatments, such as Mindfulness-Based Therapy for Insomnia (MBT-I), and Acceptance and Commitment Therapy for Insomnia (ACT-I) for a more holistic and integrated approach.

The MBS CBT-I Workshop is a 7-week treatment program led by board-certified BSM specialist, Dr. Natalia David. The workshop is a hybrid model that combines a 40-minute psycho-educational group with 20-minute individual breakout sessions. This hybrid model addresses individual needs with the added benefits that a group/workshop has to offer: peer support, socialization, the comfort of shared experiences, standardized learning, and increased access to care.

*During treatment, patients are provided with a workbook and subscription to the Calm app*

While we love the workshop model, we understand it isn't for everyone. If you are keen on doing individual treatment we can make that happen.

CBT-I consists of three main components:

Sleep Retraining

Retrain your brain and body to sleep using:

- Sleep Hygiene (improving sleep habits and environment)

- Stimulus Control (reconditioning the brain to sleep)

- Sleep Scheduling (regulating your sleep-wake cycle) or Sleep Restriction Therapy

Relaxation Training

Education and practical skills to:

- breathe better and harness the magic of breathing

- learn effective methods to calm the body and mind, strengthen the mind-body connection, and reduce pre-sleep anxiety and hyperarousal

Cognitive Training

Includes a combination of strategies to:

- improve awareness of thoughts and worries that interfere with sleep

- reframe negative thought patterns related to sleep and everyday life

- develop a healthier, more balanced perspective on sleep and overall quality of life

*CBT-I is generally covered by health insurance. Please contact me to inquire about the costs of services. Sliding scale and discounts may be offered*