Sleeping Soundly Again: How CBT-I Can Help You Overcome Insomnia for Good
If you’re reading this in the middle of the night, unable to sleep—know that you’re not alone. Insomnia is one of the most common sleep disorders, affecting up to 30% of adults worldwide. In fact, chronic insomnia—defined as difficulty falling or staying asleep at least three nights a week for three months or more—affects nearly 10% of the adult population.
But insomnia doesn’t just make you tired. It impacts your entire life. Poor sleep has been linked to a wide range of health concerns, including high blood pressure, weakened immune function, heart disease, obesity, and even diabetes. From a mental health perspective, insomnia increases the risk of developing depression, anxiety, and emotional dysregulation. It can impair focus and memory, reduce work performance, and strain personal relationships. The cumulative cost of untreated insomnia on your well-being is high—and unfortunately, many people suffer in silence, not realizing that effective, long-lasting help is available.
This is where Cognitive Behavioural Therapy for Insomnia (CBT-I) comes in—a scientifically validated, empowering approach that addresses insomnia at its roots and helps restore natural, healthy sleep.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold-standard, evidence-based treatment for chronic insomnia. Unlike sleep medications, which may temporarily mask symptoms, CBT-I is designed to treat the underlying causes of insomnia. It works by identifying and changing the thoughts and behaviors that interfere with sleep.
According to the American College of Physicians and the American Academy of Sleep Medicine, CBT-I is the first-line treatment for chronic insomnia. It’s not just recommended—it’s proven. Research shows that 70–80% of people who undergo CBT-I experience significant improvements in their sleep, with many reporting longer sleep duration, better sleep quality, and reduced time to fall asleep. Perhaps most importantly, these benefits last long after treatment ends.
One landmark meta-analysis found that CBT-I is not only effective in the short term but also maintains its effects for up to 24 months—something no medication can promise. In other words, CBT-I isn’t a band-aid. It’s a long-term solution.
CBT-I is typically delivered over 5 to 8 weekly sessions, either in-person or via telehealth. As a therapist trained specifically in CBT-I—including doctoral training with Dr. Charles Morin, one of the world’s leading insomnia researchers and clinicians—I guide my clients through a personalized, structured process that includes several core components:
You’ll learn how sleep works, what influences it, and why insomnia develops. Understanding the science of sleep empowers you to take charge of it. Often, just knowing how your body’s sleep-wake system functions can relieve anxiety about not sleeping.
This technique sounds counterintuitive but is incredibly effective. We temporarily limit the time you spend in bed to match your actual sleep time, which increases your sleep drive. Over time, your body naturally consolidates sleep, making it deeper and more restorative.
This helps re-establish your bed and bedroom as a place for sleep—not worry, stress, or screen time. You’ll learn how to break the association between your bed and wakefulness.
Insomnia often comes with racing thoughts: “What if I don’t fall asleep again?” or “I’ll never function tomorrow.” CBT-I helps you challenge and reframe these unhelpful beliefs so they no longer fuel your sleeplessness.
You’ll be taught proven techniques such as progressive muscle relaxation, mindfulness, or breathing exercises to calm your body and mind before bed.
While not a standalone treatment, good sleep hygiene supports other components of CBT-I. We’ll review lifestyle factors (like caffeine, alcohol, exercise, and screen time) and make strategic adjustments to set you up for sleep success.
Sleep medications—like benzodiazepines, Z-drugs (e.g., zolpidem), or sedating antidepressants—can be helpful for short-term relief. For instance, if you're going through a particularly stressful time or managing acute insomnia, they can offer a temporary bridge to better rest.
But medications aren’t a long-term fix. They often come with side effects, including grogginess, memory issues, dependency, and reduced effectiveness over time (known as tolerance). Most importantly, they don’t address the root causes of insomnia—the thoughts, habits, and behaviors that sustain it.
CBT-I, on the other hand, equips you with tools that empower you to manage sleep difficulties on your own. The techniques you learn are sustainable and personalized. You walk away with a toolbox you can return to anytime, even if life throws you another curveball.
I can’t emphasize this enough: CBT-I works. It's backed by decades of rigorous scientific research, including randomized controlled trials and long-term follow-ups. It’s used in sleep clinics, hospitals, and private practices worldwide.
But beyond the data, what makes CBT-I so powerful is that it puts you in the driver’s seat. Rather than relying on a pill or waiting for sleep to magically improve, CBT-I teaches you how to change your relationship with sleep—giving you knowledge, structure, and confidence.
Many of my clients come to me feeling frustrated, defeated, and anxious about bedtime. Within a few weeks of CBT-I, they report sleeping better, feeling more in control, and regaining a sense of hope.
As a psychologist with specialized training in CBT-I—earned during my doctoral work under the mentorship of Dr. Charles Morin, one of the field’s most respected researchers—I bring a deep commitment to helping people overcome insomnia. I’ve seen firsthand the transformation that occurs when people learn how to sleep again, naturally and consistently.
Whether your insomnia has been a recent development or a lifelong struggle, there’s no shame in reaching out for support. You don’t need to accept sleepless nights, groggy mornings, and anxious thoughts as your new normal. Help is available, and CBT-I is one of the most effective paths forward.
CBT-I is helpful for a wide range of people, including those who:
If any of these describe you, CBT-I might be the solution you’ve been looking for.
If you're ready to finally get to the root of your insomnia and experience lasting, natural sleep, I invite you to reach out. Together, we can develop a customized CBT-I treatment plan tailored to your needs and lifestyle.
You deserve restful nights and energized days. Let’s work together to help you reclaim them.
Ready to get started with CBT-I? I’d love to hear from you. Contact me today to schedule a consultation and begin your journey back to better sleep.