CBT-I for Chronic Insomnia
Evidence-Based Sleep Therapy
If you’re struggling with ongoing sleep difficulties, Cognitive Behavioural Therapy for Insomnia (CBT-I) may help.
CBT-I is a structured, evidence-based therapy for chronic insomnia. It is recommended as the first-line treatment for chronic insomnia and focuses on addressing the patterns that keep insomnia going.
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How Does CBT-I Work?
Cognitive Behavioural Therapy for Insomnia (CBT-I) helps improve sleep by working with:
- Sleep patterns and routines
- Thoughts and worries about sleep
- Behaviours that unintentionally disrupt sleep
- Nervous system arousal at night
Rather than relying on medication, CBT-I builds practical skills that support more consistent, restorative sleep over time.
Who Is CBT-I For?
CBT-I may be a good fit if you:
- Have trouble falling asleep, staying asleep, or waking too early
- Experience poor sleep 3 or more nights per week for 3 months or longer
- Feel tired, foggy, irritable, or distressed during the day due to poor sleep
- Have insomnia despite allowing enough time for sleep
- Want a non-medication, long-term solution
CBT-I is effective even when insomnia occurs alongside:
- Anxiety or depression
- PTSD or trauma history
- Chronic pain or medical illness
- Perimenopause or menopause
What Does CBT-I Involve?
CBT-I is typically provided over 4–6 sessions and may include:
- Sleep pattern restructuring to improve sleep efficiency
- Stimulus control strategies to strengthen the bed–sleep connection
- Cognitive therapy to reduce worry, frustration, and fear around sleep
- Nervous system regulation strategies to reduce nighttime arousal
- Sleep education grounded in sleep science (not just “sleep hygiene”)
Treatment is collaborative, structured, and tailored to your individual sleep patterns.
Safety and Screening
CBT-I is safe for most people. Some conditions (such as untreated sleep apnea, bipolar disorder, or certain parasomnias) require screening or modification. When needed, collaboration with your primary care provider helps ensure CBT-I is appropriate and well-supported.
FAQ
How is CBT-I different from sleep hygiene?
Sleep hygiene alone is often not enough. CBT-I addresses the deeper patterns that maintain insomnia.
How long does CBT-I take?
Most clients complete treatment in 4–6 sessions.
When will I start seeing results from CBT-I?
Most clients report meaningful improvements within the first few weeks of treatment.
Do I need a diagnosis first?
A diagnosis of chronic insomnia is typically confirmed by a primary care provider.
