Can’t Sleep? CBT-I Science for Chronic Insomnia скачать в хорошем качестве

Can’t Sleep? CBT-I Science for Chronic Insomnia

CBT-I for chronic insomnia is the first-line, science-backed way to beat insomnia—without relying on pills. If you’re lying in bed for 8 hours but still feel wrecked at work or school, you’re not “broken.” Your brain may have learned an insomnia loop: worry → monitoring → hyperarousal → lighter, fragmented sleep. In this video, I break down the science behind CBT-I (Cognitive Behavioral Therapy for Insomnia) in a simple, practical way—so you understand why it works and what changes actually move the needle. You’ll learn how sleep pressure, circadian rhythm, and hyperarousal interact—and how CBT-I targets the real drivers with proven tools like stimulus control, a personalized sleep window (sleep restriction/compression), and cognitive restructuring. Then we unpack digital CBT-I: how apps use a sleep diary + weekly adjustments to personalize your plan, reduce decision fatigue, and help busy office professionals stay consistent. If you’ve tried “sleep hygiene” and it didn’t fix chronic insomnia, this is the missing piece.