Cognitive Behavior Therapy for Insomnia (CBT-I)

The importance of sleep for our overall physical and mental health cannot be overstated. Cognitive Behavioral Therapy for Insomnia (CBT-I) is widely recognized as the most effective and first-line treatment for chronic insomnia. It's a structured, evidence-based approach that helps people address the thoughts, behaviors, and emotions contributing to their sleep difficulties.

It typically includes strategies such as sleep restriction, which limits time in bed to increase sleep efficiency; stimulus control, which strengthens the connection between bed and sleep; and cognitive restructuring, which helps reduce anxiety and negative thinking around sleep.

CBT-I is usually delivered over several sessions, either individually or in groups, relies on use of a sleep diary . It's been shown to produce long-term improvements in sleep quality, surpassing the effectiveness of sleeping pills—without the side effects.

A black and tan dog lying on a bed, wearing a pink shirt, with earphones in its ears.
Person lying face down on a bed, with blonde hair partially covering their face, wearing a white shirt with black horizontal stripes.
A sleep diary form with sections for recording sleep schedule, nightly times, and sleep quality ratings, including questions about bedtime, wake-up time, and total sleep duration.