Not sleeping well? The good news is effective non-drug treatments are available. The most effective of these is cognitive behavioural therapy for insomnia (CBT-I). CBT-I consists of 5 core components which include both cognitive and behavioural strategies. To help understand CBT-I and how it can be used David & Moira are joined by Dr Curt Gray and Dr Tony Fernando, psychiatrists expert in the treatment of insomnia. 

Audio Timeline:

• 00:00 - 00:37 Introduction
• 00:37 - 04:55 Getting kids up for school / delayed sleep phase
• 04:55 - 06:58 Sleeping in the heat
• 06:58 - 07:55 Role of medications in managing insomnia
• 07:55 - 21:35 What is cognitive behavioural therapy for insomnia?
• 21:35 - 27:10 Guest interview - Dr Curt Gray: Group vs individual CBT-I
• 27:10 - 30:09 Moira and David discuss group vs individual CBT-I
• 30:09 - 38:28 Guest interview - Dr Tony Fernando: Sleep restriction
• 38:28 - 40:06 Moira and David discuss sleep restriction
• 40:06 - 41:00 Where to access CBT-I
• 41:00 - 42:56 Clinical tip of the month - There's more to CBT-I than sleep hygiene
• 42:56 - 43:40 Moira - Guidelines on managing circadian rhythm disorders
• 43:40 - 45:29 Pick of the month: David - Book: The Patient Will See You Now
• 45:29 - 46:29 Summary: Next month - Sleep and Sporting Performance

Links mentioned in the show:

• Can't get your teenager out of bed
• Circadian rhythm disorders - including delayed sleep phase
• Sleeping in the heat
• Medication for insomnia
• Cognitive behavioural therapy for insomnia
• Sleep Talk podcast - Episode 1: Insomnia
• Meta-analysis on cognitive behavioural therapy for insomnia
• Behavioural vs cognitive therapy - Allison Harvey
• CBT-i Coach - App to aid insomnia treatment with a psychologist
• Sleepio - online CBT-I program (UK-based)
• Shuti - online CBT-I program (US-based)
• Swinburne University's Mental Health Online portal
• Towards Better Sleep - Group therapy for insomnia (Brisbane)
• Sleep restriction in general practice
• Sleep restriction - Design your own sleep restriction program
• Sleep diary form
• SleepHub's page on insomnia
• Sleep Health Foundation - Information on sleep
• CBT-I providers in Australia:
  • Melbourne Sleep Disorders Centre - individual and group CBTi
  • Towards Better Sleep - Brisbane based group CBTi
  • Insomnia clinic at Woolcock Clinic - Sydney based CBTi program
  • Adelaide Institute of Sleep Health - Mixed group and individual sessions
  • Dr Melissa Ree - Perth-based psychologist
• Clinical guidelines on the management of circadian rhythm disorders
• The Patient Will See You Now - Eric Topol