What is the Sleep Skills Group for Insomnia?
The Sleep Skills Group is a service in the Sleep Disorders Center designed to provide insomnia patients with effective coping tools to improve their sleep. This service incorporates group cognitive behavioral therapy, shared medical visits, relaxation training, and lifestyle changes in a multidisciplinary approach.
During this program, patient gain skills in identifying triggers for insomnia including lifestyle habits, negative thoughts, and physiological tension. The group focuses on helping patients to identify habits they can change as well as gaining confidence in their ability to think about their sleep difficulties in a constructive manner. Relaxation skills training, including a brief introduction to biofeedback services offered at the Sleep Disorders Center are also an integral part of the sessions.
For Medical Professionals
View our Insomnia Sleep Skills Checklist
Which patients should consider the Sleep Skills Group?
- Patients with insomnia associated with worries about not sleeping, racing thoughts, and/or difficulty relaxing at night. Patients with insomnia related to other comorbid medical/psychiatric illnesses (e.g., generalized anxiety disorders, depression, fibromyalgia)
- Patients who would like to consider non-medicinal options to improve their sleep Patients with insomnia already on sleep medications who would like to taper off/discontinue due to side effects or concerns of tolerance/dependence
For more information about the Sleep Skills Group please contact us at 216.444.2165.
View our Insomnia Sleep Skills Fact Sheet
Relaxation Programs for Sleep Disorders
Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. In addition to the tracks below, there are many additional techniques and exercises available to promote deep breathing and relaxation. You have to find the method that works best for you and consistent practice is key.
Listen and download our library of relaxation programs for sleep disorders audio files:
Caution: do not use these programs while operating a motor vehicle.
The GO! to Sleep Program is an interactive, online program, designed to be most beneficial for people who are experiencing short term insomnia (development of insomnia in the past 1-6 months). The program is the result of a collaborative effort between 360-5.com, the Wellness Institute and Cleveland Clinic's Sleep Disorders Center.
GO! to Sleep was designed as a treatment alternative for Primary Care Physicians and other healthcare providers to recommend for these patients instead of prescribing sleep medications. People with ongoing difficulties with insomnia (6 months or longer) will also benefit, especially those who have yet to adopt sleep-friendly lifestyle habits and consistent sleep patterns. Individuals that use a sleep medication on an occasional basis will learn techniques that may help them sleep better without medications as well.
The program coach, Michelle Drerup, PsyD, a sleep psychologist and behavioral sleep medicine specialist at Cleveland Clinic's Sleep Disorders Center, provides daily recommendations and tips to help you improve your sleep.
As part of this program, the user receives:
- Six weeks' worth of effective sleep therapy
- An online sleep log and daily sleep score
- Daily sleep improvement recommendations
- Activities to help get the sleep needed
- Daily e-mails from the program coach
- Daily articles to help get the most out of the program
- Personal progress charts
- Six specially crafted relaxation practices; and motivational tips
For more information about the program visit 360-5.com.
The program was not designed for people who are currently taking prescription sleep medications on a nightly basis and are looking for a way to wean themselves off the medications. While patients can follow the GO! to Sleep program while on sleep medication and this may help them learn tools to discontinue medication use, the program is not intended to help them implement a plan to taper off their medication. Individuals looking for this type of help should discuss this with their prescribing provider and/or be referred to the Sleep Disorders Center for further assessment and individualized treatment plans.
Michelle Drerup, PsyD is a sleep psychologist and behavioral sleep medicine specialist focusing on the treatment of sleep disorders and other health conditions linked to disturbed sleep. Dr. Drerup is a licensed psychologist and certified by the American Academy of Sleep Medicine in the practice of behavioral sleep medicine.
In addition to the Sleep Skills Group, which is cognitive behavioral therapy for insomnia (CBT-I) in a group setting, Dr. Drerup also provides individual treatments for various sleep issues including:
- Treatment of insomnia with CBT-I. Research evidence suggests that 70-80% of patients with insomnia will benefit from CBT-I which has been identified as an effective, long-term treatment for insomnia
- Assistance adjusting to CPAP use for the treatment of obstructive sleep apnea
- Treatment of night eating syndrome
- Behavioral treatment of circadian rhythm disorders
- Treatment of hypnotic dependence
- Treatment of sleep disturbance associated with depression and anxiety
- Treatment of sleep disturbance associated other medical issues
