Episode 3: Cognitive behavioural therapy for insomnia
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. T0 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.
Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk, talking about all things sleep.
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:
- Clinical guidelines on the management of circadian rhythm disorders
- The Patient Will See You Now – Eric Topol
Dr Tony Fernando: After completing his medical school training at the University of the Philippines, Dr Tony Fernando trained as both a sleep specialist and psychiatrist in the United States. Tony completed a fellowship in Psychopharmacology and Sleep and Chronobiology at University of Pennsylvania. Tony’s Psychiatry training was completed at St Luke’s and Roosevelt Hospital in New York (Columbia University) and University of Pennsylvania. Tony is now a senior lecturer in Psychological Medicine at the University of Auckland Faculty of Medical and Health Sciences. He is the course coordinator for Undergraduate Training in Psychological Medicine. He has published numerous papers in sleep and psychiatry in both NZ and overseas medical journals.
Dr Curt Gray is a fellow of the Royal Australian and New Zealand College of Psychiatrists and has been a registered psychiatrist with the Medical Board of Queensland since 1993. From that time he ran a successful Brisbane private practice in general adult psychiatry and attended the Princess Alexandra Hospital as a Visiting Medical Officer. From early 2007 to late 2010 he held the position of Clinical Director, and Senior Specialist, at the Gold Coast Hospital Consultation-Liaison Psychiatry Service. Dr Gray is now in private practice at New Farm Clinic and mlcoa. He has a major clinical interest, and considerable experience, in the area of Sleep Disorders Medicine, especially the assessment and management of insomnia disorders. He is a recent member of the RANZCP Federal Committee for Examinations and is a member of the Australasian Sleep Association, where he is involved in the Special Interest Group on Insomnia.
Dr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.
Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.
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