Many people sometimes sleep poorly. Often this is temporary, for example due to stress or a busy period. But if sleepless nights last longer than three months, it is called insomnia. This is the medical term for long-term insomnia. It can lead to daytime fatigue and a constant feeling of restless sleep.
An approach that often provides a solution is Cognitive Behavioral Therapy for Insomnia (CBT-i). This method focuses not on the number of hours you sleep but on how you deal with your sleep and insomnia.
What does CBT-i involve?
CBT-i looks at general and specific thoughts that maintain insomnia. Many people, for example, try to catch up by staying in bed longer or taking more naps, but this can actually backfire. Also, thoughts like "if I don’t sleep now, I won’t be good for anything tomorrow" cause extra tension. CBT-i helps you recognize these patterns and break them step by step.
The therapy often consists of several parts. You learn what healthy sleep requires and which factors influence it. You also work on behavior changes, such as fixed bedtimes and avoiding screens right before sleeping. Additionally, you pay attention to your thoughts about sleep: the less pressure you put on yourself, the easier it often becomes to relax.
Who is it for?
Cognitive behavioral therapy for insomnia is mainly used for people who have had sleep problems for a longer time. It can be difficult to fall asleep, wake up regularly during the night, wake up too early, or not feel rested. For short-term complaints, simply following advice can often help, but for chronic insomnia, CBT-i offers a more structured approach.
What can you try yourself?
Even without therapy, you can start with some principles from cognitive behavioral therapy for insomnia. Try to keep fixed times for going to bed and getting up, even on weekends. Use your bed only for sleeping, so your brain associates it again with rest instead of being awake. If you lie awake for more than twenty minutes, get up and do something relaxing before returning to bed. Furthermore, it helps to build a calm evening routine. A tool like a sleep mask be pleasant, or a sleep coach to better maintain fixed bed and weekly times. Finally, limit caffeine and alcohol in the evening, as they can affect your sleep quality.
Conclusion
Insomnia can also cost a lot of energy. However, cognitive behavioral therapy for insomnia offers a structured way to improve your sleep habits step by step. It takes some time and effort but can help you gain more control over your sleep.
A good evening routine can support this even more. Want to know how to build such a routine? Then also read our blog: The perfect sleep ritual: step-by-step plan for better sleep.
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