CBT for Insomnia (CBT-I)
A structured program that treats the causes of chronic insomnia, so you can sleep well without relying on sleep aids.
What it is
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the recommended first treatment for chronic insomnia. Sleep aids can mask the problem for a while. CBT-I works on the habits, worries and timing problems that keep you awake, so your body can sleep on its own again.
Two natural systems drive sleep: sleep pressure, which builds the longer you're awake, and your body clock. Insomnia often throws them out of sync. CBT-I strengthens sleep pressure and steadies your body clock, so you feel sleepy at the right time.
Trying harder to sleep usually backfires. Lying awake and worrying teaches your brain that bed is a place to struggle. CBT-I helps your brain link bed with rest again, and it eases the anxious thoughts about sleep that keep you alert at night.
What CBT-I can include
- A sleep diary to find your patterns
- Stimulus control, so bed means sleep
- An adjusted sleep window to build sleep pressure
- New ways of handling worried thoughts at night
- Habits and timing that support steady sleep
What sessions look like
CBT-I is structured and usually short. Many people see real improvement within six to eight sessions. You'll keep a simple sleep diary, and your therapist will tailor the plan to whether your trouble is falling asleep, staying asleep or waking too early.
The first week or two can feel harder as your sleep schedule shifts, and your therapist will help you through it. The skills tend to last, without the dependence or rebound that can come with sleep medication. If you take sleep medication now, keep taking it as prescribed and tell your clinician, who can coordinate with your prescriber.
You don't need to pick an approach
If you have a preference, mention it when you request an appointment and we'll match you with a clinician who uses it. Every person responds to different things, so your clinician may combine approaches, with or without medication.
