If you’ve ever found yourself staring at the ceiling late at night, mentally bargaining for just a few hours of rest, you’re not alone. Sleep struggles are common, and for many people, they can be intertwined with stress and emotional well-being. Over time, difficulty sleeping can start to affect how you think, feel, and function during the day. Approaches like CBT for insomnia can help people navigate sleep challenges and achieve better sleep quality.

Understanding CBT for insomnia can help you feel more informed and empowered as you consider your next steps. In this blog, we will walk through what it is, who it may help, and important considerations to keep in mind.

What is CBT for insomnia?

CBT for insomnia, sometimes referred to as CBT-I, is a structured form of therapy that focuses on the thoughts, behaviors, and patterns that may interfere with sleep. It’s rooted in cognitive behavioral therapy (CBT) principles, which explore how thoughts, emotions, and actions can influence each other.

Rather than focusing solely on sleep quality, cognitive behavioral therapy for insomnia looks at how stress, worry, routines, and habits around sleep may be contributing to ongoing sleep problems. For example, someone may begin to associate their bed with frustration or alertness instead of rest.

It is important to note that CBT-I is not a medication-based approach. However, CBT-I has been shown to produce improvements in sleep quality comparable to medication, without the long-term risks associated with sleep medications. This approach works to gently retrain the brain and body to respond differently to sleep-related cues over time.

Is CBT effective for insomnia?

Research suggests that CBT-I can be highly effective for many people experiencing ongoing sleep difficulties. Research suggests that approximately 70-80% of people with insomnia experience improvements in sleep with CBT-I compared to medications.

These improvements may include:

  • Falling asleep more easily
  • Waking up less during the night
  • Feeling more rested during the day
  • Reduced stress around sleep

Additionally, research suggests that people who have tried CBT-I, with or without medication, often report improved sleep quality years later. This can be because they’ve learned tools that help them respond differently to future sleep challenges.

Who can benefit from CBT-I?

CBT-I may be helpful for people experiencing ongoing sleep concerns that feel connected to stress, mental health, or daily routines. While sleep challenges can look different from person to person, some signs that may prompt people to explore CBT-I include:

  • Trouble falling asleep despite feeling tired
  • Waking up frequently during the night
  • Waking up too early and being unable to fall back asleep
  • Feeling mentally “wired” or anxious at bedtime
  • Daytime fatigue, irritability, or trouble concentrating
  • Poor bedtime habits, such as doomscrolling
  • Increased worry about sleep itself

CBT-I can be useful across different types of insomnia. CBT-I is especially well-supported for ongoing or chronic insomnia, though it may also be helpful during periods of stress or routine changes.

What to expect in CBT for insomnia

CBT-I is structured, goal-oriented, and collaborative. Sessions may involve conversation, reflection, and gradual adjustments. While approaches and techniques involved may vary, core components include:

1. Cognitive restructuring

This involves gently examining thoughts and beliefs about sleep. For example, beliefs like “If I don’t sleep for eight hours, tomorrow will be a disaster” can increase nighttime anxiety or stress. CBT-I can help people notice these thought patterns and explore more balanced ways of thinking.

2. Stimulus control

Stimulus control focuses on strengthening the connection between the bed and sleep. This may include adjusting behaviors that unintentionally train the brain to associate bedtime with wakefulness, stress, or alertness rather than rest.

3. Relaxation techniques

Relaxation strategies may be introduced to support the body’s wind-down process. These may include:

These techniques can be ways to help reduce physical tension and mental arousal.

4. Psychoeducation

Education is a key part of CBT-I. Learning how sleep works, how stress can affect rest, why certain patterns may develop, and tips for better sleep quality can help normalize the insomnia experience and reduce self-blame.

Examples of CBT-I techniques

CBT-I includes several evidence-based techniques that aim to improve sleep patterns and routines. A CBT-I therapist may introduce some of these techniques depending on the individual’s needs.

  • Sleep restriction: Temporarily limiting time in bed to better match actual sleep time, which can help reduce middle of the night awakenings.
  • Sleep hygiene education: Exploring habits and environmental factors that can help support healthier sleep, such as routines, light exposure, and caffeine timing.
  • Light therapy: Light therapy, using light exposure strategies, may be used to support circadian rhythm adjustment.
  • Consistent sleep schedules: Establishing regular wake times to help stabilize sleep patterns.

These techniques can be adjusted over time, with space to discuss what feels manageable for you.

How to find a CBT-I therapist

Finding support that fits your needs can feel overwhelming, especially if you’re already tired or exhausted. If you’re interested in CBT-I, you may start by looking for licensed mental health professionals who list sleep or insomnia as an area of focus or specialty.

Some ways people search include:

  • Looking for therapists trained in CBT-I specifically
  • Asking a primary care provider for a referral
  • Exploring online therapy directories or platforms that allow filtering by specialty

Platforms like findmytherapist.com can help you browse licensed therapists, compare options, and explore both in-person and online therapists based on your preferences.

Important considerations

While CBT-I is widely supported by research, it may not be the right fit for everyone. Some people may have medical or mental health factors that require additional or different support.

It’s also important to note that sleep difficulties can sometimes be influenced by underlying medical conditions, medications, or life circumstances. A licensed mental health professional can help assess whether CBT-I or another approach fits your needs.

It’s okay to ask questions, seek clarification, and explore options. Therapy is not a one-size-fits-all.

Takeaway

Sleep struggles, such as insomnia, can be frustrating, isolating, and exhausting. This can be especially true when they start to affect your mental health and daily life. CBT-I offers an evidence-based way of understanding sleep through a mental health lens, focusing on patterns, thoughts, and behaviors.

Whether you’re looking for support or simply trying to make sense of your sleep patterns, learning about CBT-I can be a meaningful step. If you’re ready to explore therapy options, findmytherapist.com makes it easy to search for local therapists so you can move toward rest and healing that feels more supportive.