How CBT-I Can Help You Sleep Better—Naturally

Cognitive Behavioral Therapy for Insomnia—CBT-I—is a proven, drug-free way to improve your sleep. It’s the most effective treatment for chronic insomnia and is recommended by sleep experts around the world.

CBT-I helps by changing the thoughts and habits that keep you from sleeping well. It teaches you to:

  • Build a stronger connection between your bed and sleep

  • Reduce time spent lying awake in bed

  • Let go of unhelpful beliefs and worries about sleep

  • Create new patterns that support deeper, more refreshing rest

Here are some of the core techniques used in CBT-I:

  • Sleep scheduling
    Go to bed and wake up at the same time every day—even on weekends. A regular rhythm helps your body know when to sleep.

  • Limiting time in bed
    You may start by reducing the number of hours you spend in bed. This helps increase “sleep pressure,” making it easier to fall asleep and stay asleep.

  • Only using the bed for sleep
    If you can’t fall asleep or wake up during the night, get up and do something quiet in another room until you feel sleepy again.

Go Back to Tools to Help You Sleep Better
Learn More About Relaxation Techniques

Video: What Is CBT-I—and How Does It Help with Insomnia?

  • Changing unhelpful thoughts
    CBT-I helps you notice thoughts like “I’ll never fall asleep” and replace them with calmer, more realistic ones.

  • Relaxation strategies
    Breathing exercises, body scans, and mindfulness can calm your body and mind so sleep comes more easily.

CBT-I doesn’t work overnight—but for most people, sleep improves in just a few weeks. Whether you work with a professional or use a self-guided program, CBT-I can help you break the cycle of insomnia and get the rest you need.

Explore More Sleep Solutions

Discover a wealth of resources and strategies designed to help you overcome common sleep challenges. Our comprehensive guides and expert advice are tailored to support your journey toward better sleep. Whether you’re dealing with insomnia, sleep apnea, or simply looking to enhance your sleep quality, we have the information you need. Click the button below to return to our main page and explore more solutions.

Home