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>>Narrator: Like oxygen, food and water, sleep is one of our most basic daily needs.
But sleep difficulties are experienced by people with many different types of mental
or physical health concerns, including cancer, anxiety, and posttraumatic stress disorder,
or PTSD.
CBT-I, or Cognitive Behavioral Therapy for Insomnia, is an evidence-based non-medication
treatment for insomnia.
For Veterans, Servicemembers and others participating in CBT-I, the CBT-i Coach mobile app can be
a useful companion to care.
CBT-i Coach is intended to be used alongside care with a healthcare professional.
You can also use the app on its own, but it is not intended to replace therapy for those
who need it.
CBT-i Coach will guide you through the process of learning about sleep, developing good sleep
habits, and getting rid of habits that interfere with sleep.
It also provides a structured program to make it easier to consistently fall and stay asleep.
Before you begin to use CBT-i Coach, go into “Settings” and indicate whether you are
working with a CBT-I Provider.
Now, let’s take a look at the four main features of the app.
In the “Learn” section of the app you can read a series of short articles to help
you understand more about sleep, the stages of sleep, and how PTSD can affect your sleep.
You can also learn about habits that can negatively impact your ability to sleep, like watching
the clock or napping late in the day.
If you’re not sure about some of the terms used in CBT-i Coach, just check the glossary.
In the “My Sleep” section you can take the Insomnia Severity Index or ISI assessment.
The ISI assessment will not tell you whether you have insomnia.
Answering these questions helps you think about what kind of sleep difficulties you’re
having and how those problems may be impacting your life.
When you complete the ISI assessment you will receive a score.
Your provider can explain what this score means and how to improve it.
You can set a reminder to take the assessment regularly.
You can also review previous assessments to see how your sleep has improved.
In the “My Sleep” section you will also find a sleep diary to help you track your
sleep habits.
Each morning, use the sleep diary to record your experiences from the night before, including
what time you got into bed, what time you tried to fall asleep, how many times you woke
up during the night, and the quality of your sleep.
The app will give you a “sleep efficiency” score, which is the percentage of time you
are asleep while in bed.
You can use this to help track your progress towards more restful sleep.
When you’ve recorded your sleep over five nights, your “sleep prescription” will
appear at the bottom of the app’s home screen.
The prescription, or recommendation, will suggest a bedtime and wake-up time based on
your sleep efficiency.
In the “Tools” section of the app, get tips for creating new sleep habits, such as
how to stay awake until your prescribed bedtime, what to do when you can’t sleep, and how
to set up morning routines to help you get out of bed at your wake-up time.
Use the “Sleep Environment” checklist to set up a sleeping area that can help you
fall asleep and stay asleep.
To quiet your mind before sleep, schedule time to wind down before bed.
Try tools like progressive muscle relaxation or guided imagery to help your mind and body
relax before sleep.
When you find a tool that works for you, mark it with a star so you can easily return to
it later.
When you experience difficulty sleeping, take the short “Prevent Insomnia” quiz and
mark which areas you are having trouble with.
Your answers to the self-quiz will make a list of tools to address your specific areas
of concern.
Return to this self-quiz any time you are having trouble sleeping, and get a list of
tools that can help.
Use the “Reminders” section of the app to help you stay on top of tracking your sleep
and sticking to your new habits and routines.
Set a reminder to use your sleep diary each morning or to stop drinking caffeine at a
certain time each day.
Consistent, good quality sleep can boost your mood and improve your overall health.
Get started using CBT-i Coach today and start developing habits that can help you have restful,
good quality sleep.
Text: LEARN MORE ABOUT PTSD AT www.ptsd.va.gov
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