What are the basic elements of treatment?
At IRNY we help patients address a variety of sleep-related issues:
Sleep scheduling behaviors or inconsistent sleep schedules;
Spending the right amount of time in bed;
Thoughts about sleep;
Behaviors that are disrupting sleep;
Unhealthy behaviors, such as smoking, alcohol abuse, etc.
Will CBT-I only help with my insomnia or will it help with other concerns as well?
Do you lie awake at night because of constant worrying, stress or anxiety? While some clients come to my practice solely for insomnia treatment, other clients want to discuss the anxious thoughts that are keeping them awake at night. CBT-I can help you explore the underlying thoughts and behaviors that are playing a role in your insomnia. Additionally, an educational components and relaxation exercises can be used in the program which can help you become your own coach. CBT-I will not only improve your quality of sleep but can also have synergistic effects leading to improvements in other areas of your life. While the program is generally six to eight weeks long, many clients choose to continue treatment after the six to eight weeks are over particularly when there are other conditions aside from insomnia that they want to address.
Why would I work with a psychologist when there are self-guided CBT-I options available?
Self-directed CBT-I has been extolled as the more cost-effective version of CBT-I. However, collaborating with a trained clinician is undoubtedly beneficial and can lead to proven long lasting effects. The clinicians at my practice are informed, supportive guides who will keep you on track to reaching your sleep related goals. Furthermore, we can help point out areas of improvement that you may not even be aware of.
How do I know if insomnia therapy is right for me?
If you are unsure whether or not you have insomnia you can click here to access the Insomnia Severity Checklist. You can use this instrument to assess whether or not you have the symptoms commonly associated with insomnia. If you are still unsure, and would like help deciding whether or not insomnia therapy is right for you, you can schedule a free 15-minute phone consultation with Dr. Julie Kolzet. During the consultation Dr. Kolzet will learn more about you and impart information about her treatment. Call 646) 481-5619 today to schedule your free 15-minute phone consultation!
I'm already in therapy. Can I seek treatment for insomnia concurrently?
Yes! Patients often undergo CBT-I while simultaneously receiving therapy from another clinician. Your primary therapist may not have expertise in insomnia treatment and thus it is important that you get the help you need from someone with specific expertise in this area!
I have sleep apnea, can I still seek treatment at IRNY?
Of course! In fact, receiving CBT-I treatment at IRNY will make it easier for you to use your sleep apnea device and adhere to your medical treatment. Furthermore, if you are worried about other sleep related medical concerns, your therapist can help you rule out other conditions.
What is a sleep diary?
Sleep diaries are extremely useful tools that patients utilize daily to track their habits and behaviors related to sleep. For example, sleep diaries ask clients to record their time to bed, time out of bed, total sleep time and more. Sleep diaries can help clinicians get a clear picture of the underlying issues surrounding your insomnia.
What is sleep hygiene?
Sleep hygiene is a set of behaviors that promote healthy sleep habits. Good sleep hygiene includes exercising regularly, cutting down on caffeinated beverages, getting up at the same time every day and avoiding naps, among other things.