CBT for Insomnia

Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based treatment designed to help people improve sleep by addressing the thoughts, behaviors, and patterns that keep insomnia going. Rather than relying on medication, CBT-I works by retraining the brain and body to associate the bed with sleep, regulate the sleep–wake cycle, and reduce the anxiety and frustration that often develop around not sleeping.

CBT-I focuses on identifying and changing unhelpful sleep habits and beliefs that interfere with rest. This may include adjusting sleep schedules, strengthening circadian rhythms, reducing time awake in bed, and learning skills to quiet a racing mind at night. Clients also learn how stress, worry, and hyperarousal affect sleep—and how to interrupt these cycles in practical, sustainable ways. Over time, sleep becomes more predictable, restorative, and less effortful.

CBT-I is especially helpful for individuals whose insomnia is linked to anxiety, trauma, depression, chronic stress, or high emotional sensitivity. Many people with insomnia are already “doing everything right” but feel stuck in a cycle of vigilance and exhaustion. CBT-I offers a structured yet compassionate approach that helps the nervous system relearn safety and rest, without pressure to force sleep.

Research consistently shows CBT-I to be one of the most effective long-term treatments for chronic insomnia, with benefits that often outlast sleep medications. The goal is not perfect sleep, but healthier sleep patterns, reduced nighttime distress, and increased confidence in your body’s natural ability to rest. Over time, clients often report not only better sleep, but improved mood, concentration, and overall quality of life.