Cognitive behavioral therapy for insomnia, or CBT-I, is a structured way to retrain sleep. The National Heart, Lung, and Blood Institute (NHLBI) says CBT-I is usually recommended as the first treatment option for long-term insomnia and can be very effective.
What CBT-I involves
The NHLBI describes CBT-I as a 6- to 8-week plan to help you fall asleep faster and stay asleep longer. It can be delivered in person, by phone or online. It has five parts:
- Cognitive work to ease the worry about not sleeping that keeps people awake
- Relaxation or meditation techniques that make it easier to unwind
- Sleep education about the habits that support good sleep
- Sleep restriction, which limits time in bed at first and widens the window as sleep improves
- Stimulus control, which ties the bed to sleep and builds a steady sleep-wake routine
What to expect
The goal is steadier, better quality sleep rather than more hours in bed. A sleep diary shows your progress and guides each step. If you feel very sleepy during the day, avoid driving until it passes.
Why it works by video
Because CBT-I is built on conversation, practice and a sleep diary, it fits secure video visits well. You can work on your sleep from home, without a drive.
Need to Talk to Someone?
In-person in West Ashley or telehealth statewide across South Carolina.
Habits that support CBT-I
- Get up at the same time every day, including weekends
- Use the bed for sleep, not for scrolling or work
- If you cannot sleep, get up and do something calm until you feel sleepy
- Stop caffeine by early afternoon and keep alcohol away from bedtime
Getting help at Hope Behavioral Medicine
Our providers use techniques from CBT-I in West Ashley and by secure video anywhere in South Carolina. Medication is considered only when indicated, decided jointly with you, and we focus on lasting change. Request an appointment.
If you are having thoughts of suicide, call or text 988. In an emergency, call 911.
Source: NHLBI, Insomnia Treatment.
This article is general information, not medical advice, and does not create a patient–provider relationship. Every situation is different, so see a provider who can evaluate yours and develop a plan of care. Any medication discussed here may not be right for you: the right choice depends on your diagnoses, other health conditions and current medicines, so take medication only as directed by the provider managing your care. If you are ever in doubt about an emergency, call 911 or go to the nearest emergency room.
Frequently Asked Questions
Cognitive behavioral therapy for insomnia is a structured 6- to 8-week plan that combines cognitive work, relaxation, sleep education, sleep restriction and stimulus control to help you fall asleep faster and stay asleep longer.
The NHLBI says CBT-I is usually recommended as the first treatment option for long-term insomnia and can be very effective.
Yes. The NHLBI notes that CBT-I can be delivered in person, by phone or online, and it fits secure video visits well.