Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, short-term, and highly effective treatment that helps people overcome chronic sleep problems — without relying on sleeping pills.

Decades of research have shown that CBT-I is the most effective long-term solution for insomnia. In fact, it's recommended as the first-line treatment by major health organizations, including:

• The American College of Physicians

• The National Institutes of Health (NIH)

The American Academy of Sleep Medicine

CBT-I helps you retrain your mind and body for sleep by targeting the thoughts, habits, and behaviors that interfere with it. It’s not about “just relaxing” — it’s about making real, lasting changes to your sleep system.

Sleep Scheduling
Learn how to reset your body’s internal clock so that falling asleep becomes more natural and consistent.

Cognitive Techniques
Challenge negative thoughts like “I’ll never sleep tonight” or “I won’t be able to function tomorrow” that feed anxiety and keep you awake.

Sleep Hygiene
Make small changes in your environment and daily routine that set the stage for better sleep (yes, that includes your phone habits).

Relaxation Strategies
Develop calming techniques to reduce stress and quiet your mind at bedtime.

Sleep Tracking
Use a simple sleep diary to track progress and adjust the plan to what works best for you.

CBT-I is usually completed in 4 to 8 sessions. It’s a short-term commitment with long-term benefits — and the results are often noticeable within just a few weeks.

Nope! One of the biggest benefits of CBT-I is that it helps you fall asleep and stay asleep naturally — without becoming dependent on sleep aids.

However, if you’re currently using medication, CBT-I can help you reduce or transition away from it under the guidance of your healthcare provider.