Rest Assured: Practical Strategies from CBT-I for Better Sleep

Cognitive Behavioral Therapy for Insomnia (CBT-I): A Proven Solution for Sleep Problems

Many people struggle with insomnia (trouble falling asleep, staying asleep, or waking up too early).

CBT-I is a structured, evidence-based therapy that helps retrain the mind and body for better sleep. It is recommended as the first-line treatment for chronic insomnia, just like physical therapy is always the first step with chronic knee pain.

It is a time and energy investment, but the pay-off can be very beneficial! 

What Is CBT-I?

CBT-I is a short-term program (usually 4-8 sessions) led by a trained therapist or clinician, and can even be delivered via telehealth.

It teaches practical skills to change thoughts and behaviors that keep insomnia going. Unlike sleeping pills, CBT-I does not rely on medication and has lasting benefits.

How Does CBT-I Work?

CBT-I uses several key strategies:

• Sleep Restriction: Limits time in bed to match actual sleep time, helping the body build a stronger drive for sleep. The sleep window is gradually adjusted as sleep improves.

• Stimulus Control: Rebuilds the connection between bed and sleep. Instructions include going to bed only when sleepy, getting out of bed if unable to sleep, and waking up at the same time every day.

• Cognitive Therapy: Helps identify and change unhelpful beliefs and worries about sleep, reducing anxiety and frustration.

• Sleep Hygiene Education: Teaches healthy sleep habits, such as keeping the bedroom cool and dark, avoiding screens before bed, and limiting caffeine.

• Relaxation Training (sometimes included): Uses techniques like deep breathing or muscle relaxation to calm the body and mind before sleep.

What Happens in a CBT-I Program?

CBT-I can be delivered in person, by phone, or online. Sessions may include: 

• Learning about how sleep works and what effects it.

• Keeping a sleep diary to track patterns and progress.

• Practicing new bedtime routines and strategies.

• Setting realistic sleep goals and adjusting them as sleep improves.

How Effective Is CBT-I?

CBT-I has been shown in clinical trials to significantly improve sleep quality, reduce insomnia severity, and help people feel more rested and alert during the day.

In many studies, CBT-I led to greater improvements in sleep than education alone or sleep hygiene tips. Most people see benefits within a few weeks, and improvements often last for months or longer.

Is CBT-I Safe?

CBT-I is safe, with no serious side effects reported in studies.

It is suitable for most patients, including those who prefer to avoid medications or have other health concerns.

Who Should Consider CBT-I?

CBT-I is recommended for individuals who have trouble falling asleep, staying asleep, or waking up too early at least three nights a week for three months or more, and who feel tired or impaired during the day.

Getting Started

• Ask Dr. C about CBT-I programs available in our community.

• CBT-I can be done individually, in groups, or through telehealth.

• Keeping a sleep diary before starting can help tailor the program to your needs.

Key Takeaways

• CBT-I is the gold standard treatment for insomnia.

  
  

• It teaches practical skills to improve sleep without medication.

  
  

• Most patients see lasting improvements in sleep and daytime energy.

Wishing you the best sleep possible!

Warm regards,

Aditi Correa, MD, MSCP

Your Partner in Health