Cognitive Behavioral Therapy (CBT) is one of the most evidence-based approaches for insomnia, with decades of research supporting its effectiveness.
What Is CBT for Insomnia?
CBT for insomnia works by identifying and challenging the negative thought patterns and behaviors that maintain insomnia. It's practical, structured, and time-limited.
Core CBT Techniques for Insomnia
Cognitive Restructuring: Identify automatic negative thoughts related to insomnia and evaluate their accuracy. Replace distorted thinking with balanced perspectives.
Behavioral Activation: Gradually re-engage with activities that insomnia has caused you to avoid. Action often precedes motivation, not the other way around.
Exposure Work: For insomnia involving avoidance, gradual, supported exposure helps reduce the fear response over time.
Thought Records: Track the connection between situations, thoughts, feelings, and behaviors to identify patterns in your insomnia.
What to Expect in CBT for Insomnia
A typical CBT course for insomnia lasts 8-20 sessions. You'll learn skills between sessions through homework and practice.
Finding a CBT Therapist
Look for a therapist trained in CBT who has experience treating insomnia. Many sessions are now available online.