Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is the most effective treatment for chronic (long-term) insomnia. It works without medicine, and the results last. It helps you change the thoughts and habits that keep you awake.

What is CBT-I?

Insomnia means having trouble falling asleep or staying asleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured program. It helps you spot the thoughts and habits that cause or worsen sleep problems. Then it helps you replace them.

Unlike sleeping pills, CBT-I works on the root causes of insomnia.

What are the parts of CBT-I?

• Sleep restriction — Limiting your time in bed to match the time you actually sleep
• Stimulus control — Training your mind to link your bed with sleep only
• Cognitive restructuring — Changing unhelpful beliefs about sleep
• Relaxation training — Ways to ease tension in your body and mind
• Sleep hygiene education — Learning better sleep habits and setting up a better place to sleep

Why choose CBT-I over medicine?

• Safe — No side effects and no risk of becoming dependent
• Lasting — Results last, even after treatment ends
• Gets to the cause — Fixes the root causes instead of hiding symptoms
• Recommended first — Major sleep groups recommend it as the first treatment to try

Where can you get CBT-I?

You can get CBT-I from sleep specialists and psychologists. Online programs offer it too.