Cognitive Behavioral Therapy for Insomnia (CBT-I) is considered the gold standard and first-line treatment for chronic insomnia, often recommended before turning to medication by top organizations like the American College of Physicians and the American Academy of Sleep Medicine. It’s a short-term approach—usually just 5–8 sessions—that focuses on changing the habits and thought patterns that keep you from getting the sleep you need, helping you fall asleep faster and stay asleep longer.
Tired of Being Tired? CBT-I Gets to the Root of Sleepless Nights
My Insomnia Story
For most of my life, sleep was easy—I never gave it much thought. I’d go to bed, fall asleep, and wake up feeling rested—no alarm needed. Then, a few years ago, I had a health issue that required medication at night. It wasn’t specifically meant for sleep but it made me so sleepy! When I stopped taking it two years later, I figured my sleep would return to normal.
It didn’t.
I’d go to bed exhausted, hoping I’d fall asleep like I did before—but that never happened. When I did fall asleep, I’d wake up in the middle of the night and just … be awake. It was frustrating. It took a toll on my energy, my mood, and my ability to enjoy my life. I tried different sleep meds—some knocked me out, but I’d be wide awake by 3 AM. All of them left me groggy all day. With my doctor’s help, I found something that worked most nights, but real, refreshing sleep? That was still out of reach. It felt like I was always half-asleep, half-awake.
When I read about CBT-I, I figured, “I’m a therapist—I can totally DIY this.” Spoiler: I could not. Three days in, I was back to my old routine, swearing I’d try again … eventually! Turns out, sleep doesn’t care about credentials.
I finally threw in the towel, realized I was in over my head, and did what I tell my own clients: I got support.
Working with a CBT-I specialist changed everything—not just my sleep, but how I thought about sleep. Now, I help others do the same, because no one should have to figure this out alone.
Because Good Sleep is a Necessity, Not a Luxury.
Sleep is the foundation of your physical and mental health. It supports your heart, metabolism, immune system, and emotional well-being. Without enough quality sleep, your risk for chronic illness, mood issues, and even heart disease goes up.
Seven hours of consistent, uninterrupted sleep is key to long-term health—and you don’t need a tracker or pricey sleep clinic to get there. A steady routine, movement, and CBT-I can make all the difference.
Approximately 10% of adults experience chronic insomnia—defined as difficulty falling or staying asleep at least three nights per week for three months or longer. Research shows Cognitive Behavioral Therapy for Insomnia (CBT-I) is as effective as sleep medications in the short term and more effective long term, with improvements often seen in just 4 to 8 sessions.
The American Psychological Association and the American Academy of Sleep Medicine agree: CBT-I is a highly effective non-medication treatment for chronic insomnia. It delivers results similar to sleep medications, but without the unwanted side effects. Sleep medications are typically recommended for short-term—around four to five weeks. CBT-I gives you lifelong tools to fall asleep more easily, stay asleep longer, and prevent future sleep struggles.
The American College of Physicians points out that many insomnia medications are approved only for short-term use. Many patients might not realize this, or that combining Cognitive Behavioral Therapy for Insomnia (CBT-I) with a gradual reduction in medication can significantly boost their chances of achieving lasting improvements in sleep.
Chronic insomnia and mental health are closely connected. Poor sleep can intensify symptoms of anxiety, depression, and other mood disorders, while mental health struggles can, in turn, make it harder to sleep. This cycle often goes unaddressed, but treating sleep issues directly can lead to meaningful improvements in emotional well-being. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a first-line, evidence-based treatment. It’s been shown to improve not just sleep but also to reduce symptoms of depression and anxiety—often more effectively than medication. Unlike sleep aids, which are typically recommended for short-term use, CBT-I provides long-term strategies that help people fall asleep more easily, stay asleep longer, and feel more mentally resilient.
