What is CBT-I and should I try it for insomnia?

Integrate one or more relaxation practices into your pre-sleep routine: progressive muscle relaxation (PMR), diaphragmatic breathing (4-7-8 pattern), or body scan meditation. Practice nightly for 10-15 minutes.

Enroll in a structured digital CBT-I program if in-person therapy is unavailable or unaffordable. Options include Insomnia Coach (free, developed by the VA), Sleepio, and Pear Therapeutics Somryst (FDA-authorized).

Identify and restructure the anxious thoughts that fuel insomnia. Common examples: "I will never function tomorrow," "I must get 8 hours or I'll get sick," "My insomnia is permanent." Replace them with evidence-based alternatives.

Stimulus control retrains the brain to associate the bed exclusively with sleep. Lying awake in bed for extended periods creates a learned association between the bed and wakefulness, frustration, and anxiety. Breaking this cycle is essential for long-term insomnia recovery.

Limit your time in bed to match your actual sleep time. If you sleep 5 hours but spend 8 in bed, restrict your window to 5 hours (e.g., 1 AM - 6 AM). When sleep efficiency exceeds 85% for a week, extend the window by 15 minutes. Repeat until you reach your target duration.