In this psycho-educational group, participants will learn to manage chronic insomnia to improve sleep quality, duration, and continuity. A combination of two evidence-based modalities: cognitive behavior therapy for insomnia (CBT-I) and mindfulness-based stress reduction (MBSR) is used. Each session will feature in-session learning, including mindfulness practices, sleep education, and stress reduction, and some class discussion. Handouts and other educational material, such as articles and videos, will also be provided. This is not a therapy group. It is a structured program, tailored to each individual's needs. Live via Zoom, this program will provide protocols and practices to gain mastery over chronic insomnia and improve sleep outcomes. The course requires participants to engage in weekly practices between sessions and to endure a short period of discomfort and increased sleepiness during the period of sleep consolidation (one to two weeks). This might mean planning ahead to meet the program commitments. This program is not suitable for everyone. Some health conditions might be negatively impacted by the short period of sleep restriction. Other sleep problems such as sleep apnea, might not be helped by MBCBT-I. Tuition cost for 8 sessions and short day retreat is $325, paid to the instructor before the course begins. You may be covered by Regence Blue Cross/Blue Shield. Class meets 6:00 to 7:30 pm each Thursday. The full schedule will be visible after joining.
You can also join this program via the mobile app.
Already a participant? Log in