CBT-I: The Most Effective Treatment For Insomnia
Published: 2025-10-16
Estimated read time: 3 minutes
Still not sleeping? There is a better way.
If you have tried everything, sleep hygiene tips, melatonin, calming teas, even prescription medications, and still cannot sleep, you are not alone.
Chronic insomnia often feels impossible to fix. But there is one treatment that consistently works better than the rest: Cognitive Behavioral Therapy for Insomnia (CBT-I).
What is CBT-I?
CBT-I is a short-term, structured therapy that helps people overcome insomnia without relying on medications.
It is recommended as the first-line treatment by:
The Canadian Sleep Society
The American Academy of Sleep Medicine
The American College of Physicians
It is not about general relaxation or “sleep tips.” It is a focused program that targets the underlying causes of chronic insomnia, and teaches you how to sleep naturally again.
How does CBT-I work?
CBT-I works by addressing the behavioral and cognitive patterns that keep insomnia going.
Here is what a typical program involves:
1. Sleep Scheduling (Sleep Restriction)
If you spend a lot of time lying in bed awake, your brain starts to link the bed with frustration instead of sleep.
CBT‑I fixes this by limiting the time you spend in bed to the amount you’re actually sleeping. Once your sleep becomes deeper and more consistent, the time in bed is slowly increased until you’re getting a full, restful night.
2. Stimulus Control
You learn to rebuild a strong link between bed and sleep, not wakefulness.
This means only going to bed when sleepy, getting out of bed if awake for too long, and using the bed only for sleep (not for scrolling or worrying).
3. Cognitive Strategies
You identify and reframe unhelpful thoughts like:
“I’ll never fall asleep.”
“I need 8 hours or tomorrow will be ruined.”
CBT-I helps you respond to these thoughts in a way that reduces anxiety and promotes sleep readiness.
4. Relaxation Techniques
You learn calming strategies to settle your nervous system, from breathing exercises to muscle relaxation to wind-down routines.
How long does it take?
CBT-I is usually completed in 4–6 weekly sessions. Some people notice changes within the first 1–2 weeks.
Unlike medications, CBT-I creates long-term improvements, even years after treatment ends.
Is CBT-I right for me?
CBT-I can help if you:
Struggle to fall or stay asleep at least three nights per week
Have had sleep issues for more than three months
Feel anxious, frustrated, or exhausted about sleep
Want a long-term solution instead of relying on pills
It works for adults of all ages, including those with anxiety, depression, chronic pain, or other health conditions.
What if I’m already on sleep meds?
No problem. CBT-I can be used alongside medications, and often helps people reduce or stop them safely, with the guidance of a sleep specialist.
At Luna Health, we work with you to create a plan that fits your life, your body, and your goals.
Bottom line
CBT-I is not just about sleep. It is about giving you back a sense of control.
When you understand how sleep works and what your brain needs to rest, the fear around bedtime fades, and real, restorative sleep returns.
