Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment designed to help improve sleep by addressing the thoughts, behaviors, and patterns that contribute to ongoing insomnia. Those struggling with sleep often begin developing habits and anxieties around bedtime that unintentionally keep insomnia going, such as spending excessive time in bed awake, worrying about not sleeping, napping inconsistently, or developing frustration and hypervigilance around sleep itself. CBT-I focuses on breaking these cycles and helping the body and mind reestablish a healthier relationship with sleep.

CBT-I is used to treat chronic insomnia and can also be helpful for those struggling with anxiety, stress, depression, trauma-related sleep issues, or burnout that impacts sleep quality. In therapy, you can work on identifying behaviors and thoughts that are interfering with sleep, while learning practical strategies to strengthen your body’s natural sleep drive and rhythm. This often includes tracking sleep patterns, adjusting time spent in bed, developing more consistent sleep routines, reducing behaviors that reinforce insomnia, and addressing anxious or catastrophic thoughts about sleep and exhaustion.

CBT-I is generally more active and structured than traditional talk therapy and often involves practicing strategies between sessions. Some interventions may initially feel counterintuitive, such as temporarily limiting time in bed to help consolidate sleep more effectively. Over time, the goal of CBT-I is to help you fall asleep more easily, reduce nighttime awakenings, improve sleep quality, and decrease the anxiety and frustration that often develop around sleep difficulties. Rather than simply trying to force sleep, CBT-I helps retrain the mind and body to support more natural and restorative sleep over the long term.