If you have ever lain awake at 3 a.m., staring at the ceiling, you are not alone. I've been there too. Insomnia can be frustrating, but isn't it most tiring? But over time, I've discovered there's an evidence-based, expert-recommended solution, one that's shown to be more effective than sleeping pills. It's known as cognitive behavioural therapy for insomnia, or CBT-I. And this is why it's the gold standard.
Imagine retraining your brain to sleep all over again. That's CBT-I in a nutshell. It's a short-term therapy—typically 6 to 8 sessions—that helps you adjust habits and thought patterns keeping you awake. Unlike pills, which treat symptoms, CBT-I addresses root causes. It's like a workout for your sleep schedule.
A therapist might encourage you to stop taking naps, establish a hard-and-fast bedtime, or reframe negative thoughts such as "I'll never get to sleep!" These may seem like easy steps, but combined, they retrain your brain. Research shows that people who try CBT-I take less time to fall asleep, sleep, and feel more rested.
Sleeping pills may help you crash for a night, but they’re not a long-term solution. They can have side effects, including grogginess or dependency. Even more pernicious, their effects wane the longer you use them. CBT-I, however, produces long-term change.
Research comparing the two found that CBT-I improves sleep and medication without the risks. Even better, the effects are long-lasting. One study found that CBT-I participants still slept better a year later, while pill takers frequently relapsed. It's unfashionable progress, like picking a healthy diet over a crash diet—slow progress but a good, accurate result.
CBT-I works because it attacks the two main things you can do to start sleeping better: your behaviour and your thinking.
Behaviour: Heard of "stimulus control"? It means training your brain that bed = sleep—no scrolling, no T.V.—rest. Initially, this may mean going to bed later than you would like to take advantage of a sleep drive. Your mattress should be for sleep, not Stress; your brain knows that over time.
Ideas: Fear of sleep augments sleeplessness. If you have ever said to yourself, “If I don’t sleep now, tomorrow’s going to be terrible,” you are in a vicious cycle. CBT-I teaches you to replace these thoughts with calmer ones, like, “Even if I’m exhausted, I can handle tomorrow.” This alleviates the panic that keeps you up at night.
CBT-I isn't quick, but it's faster than you may think. It tends to take effect in 4 to 8 weeks. Compare that with months — or years — of taking pills." Plus, the skills you develop are transferable. A study participant reported: "It felt like my brain remembered how to sleep on its own, finally."
Almost anyone with insomnia. Whether you began having trouble sleeping after a stressful event or have struggled for decades, CBT-I can help. It even works for people with chronic conditions, like anxiety or chronic pain, which often interfere with sleep.
And no, you don’t have to have crippling insomnia to give it a go. Even mild cases respond well. As one therapist said, “Why wait until it’s broken to fix it?”
Could you not take my word for it? The European Insomnia Guideline describes CBT-I as the "first and most effective" treatment. A 2023 review found it superior to other therapies, and a 2012 study showed it beats medication in the long haul. Even the U.S. military employs CBT-I to help soldiers reset their sleep cycles.
Ready to try it? Here’s how:
Find a therapist trained in CBT-I. Many offer virtual sessions.
Log Your Sleep: A diary can reveal patterns (like Caffeine consumption or pre-bedtime anxiety).
Be Patient: You might feel bad for the first few weeks, but hang in.
However, if therapy isn't available, apps such as CBT-i Coach or online programs can help guide you. These programs are based on the real deal—no gimmicks.
When insomnia goes away, everything shifts. You will feel more energetic, more focused and less irritable.” But the best part? You won’t dread bedtime anymore. You’ll embrace it instead of battling it.
I'm not going to lie to you—CBT-I is work. But isn't the rest worth it? Having run the gauntlet of insomnia myself, I can tell you this: CBT-I is more than a treatment. It's a restart button on your life.
If you are ready to take back your nights, ask your doctor or look up a CBT-I provider. Keep in mind that insomnia isn't permanent. With the right tools, you can train your brain to sleep and wake up to feeling like yourself again.
