Do you struggle to fall asleep, stay asleep, or wake up feeling unrested? If so, you’re not alone. Insomnia affects millions of people, and its ripple effects can touch every aspect of life—productivity, health, mood, and even relationships. Fortunately, there’s a highly effective, evidence-based treatment that doesn’t involve medication: CBT for Insomnia, or CBT-I.
What is CBT-I?
CBT-I is a structured, short-term form of psychotherapy specifically designed to help individuals address the thoughts and behaviors that
perpetuate insomnia. Unlike sleep aids, which provide temporary relief, CBT-I equips you with tools to improve your sleep in the long term by targeting the underlying causes of poor sleep.
The Core Components of CBT-I
Cognitive Behavioral Therapy for Insomnia typically involves five key components tailored to each individual:
- Sleep Education:
Understanding the basics of sleep—its cycles, what constitutes “good” sleep, and how much you need—can demystify the process and set realistic expectations. - Sleep Restriction Therapy:
While it sounds counterintuitive, this technique limits the time spent in bed to match your sleep time. This helps consolidate sleep and reduce nighttime wakefulness. - Stimulus Control:
This component focuses on strengthening the bed-sleep connection. Rules such as using the bed only for sleep and avoiding wakeful activities like watching TV or scrolling on your phone can help retrain the brain. - Cognitive Restructuring:
Challenging unhelpful thoughts about sleep, such as “I’ll never sleep well again,” can reduce anxiety and create a more positive sleep mindset. - Relaxation Techniques:
Learning relaxation methods such as progressive muscle relaxation, mindfulness, or breathing exercises can calm the mind and body and promote restful sleep.
Why Choose CBT-I Over Medication?
While sleeping pills can be helpful for short-term relief, they may not address the root causes of insomnia. CBT-I, on the other hand, is as effective as medication in the short term and more effective in the long run, with no risk of dependence or side effects.
What to Expect from CBT-I?
CBT-I typically requires 6–8 weekly sessions with a trained cognitive behavioral therapist. Each session builds on the last, guiding you through adopting healthier sleep habits and addressing psychological barriers to sleep. Additional sessions can be useful to maintain these new skills over time.
Results don’t happen overnight, but with commitment and patience, most people experience significant improvement in both sleep quality and quantity.
The Research Speaks Volumes
Numerous studies have validated the effectiveness of CBT-I. According to the American Academy of Sleep Medicine, it is the first-line treatment for chronic insomnia. Research shows that 70–80% of individuals who complete CBT-I experience substantial and lasting improvements in their sleep.
- Psychological and behavioral treatment of insomnia:update of the recent evidence
- Cognitive behavioral therapy for chronic insomnia: a systematic review and meta-analysis
- A systematic review and meta-analysis of randomized controlled trials for CBTi
- Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis
Ready for Restful Nights? Try This Tonight
Part of CBT-I is to practice relaxation techniques during the day as well as right before bed. Progressive Muscle Relaxation (PMR) works because it helps break the cycle of physical tension and stress by actively engaging the body in the relaxation process. By tensing and then releasing muscle groups, PMR encourages awareness of muscle tension and teaches the body to release it more effectively. This process triggers the body’s relaxation response, lowering heart rate, reducing blood pressure, and calming the nervous system. Below are some resources to help guide you through the process:
CBT for Insomnia can help you reclaim restorative sleep if you’re tired of being tired. As an Academy of CBT diplomate specializing in anxiety-based disorders, I offer CBT-I therapy tailored to your unique needs. Together, we’ll address the patterns keeping you awake and work toward lasting, restful sleep.
Take the first step today. Please schedule a consultation with me to discuss CBT-I in San Diego. Your path to better sleep begins here!