CBT-I, or Cognitive Behavioral Therapy for Insomnia, is the most effective treatment for chronic sleep problems. While full treatment is structured and tailored to each person, here are some core CBT-I strategies you can try on your own.

1. Keep a Consistent Wake Time

No matter how your night goes, set your alarm and get up at the same time every morning. This anchors your circadian rhythm and strengthens your natural sleep drive.

2. Follow the 20-Minute Rule

If you’re lying in bed unable to sleep for about 20 minutes, get up and do something calm and non-stimulating — like reading, journaling, or gentle stretching. Return to bed only when sleepy. Over time, this retrains your brain to link the bed with sleep.

3. Create a Wind-Down Routine

Give yourself 30–60 minutes to transition from wakefulness to rest. Step away from screens, work, and stressful conversations. Instead, choose relaxing activities like reading, listening to calming music, or taking a warm shower.

4. Improve Sleep Efficiency

Spending too much time in bed actually weakens your sleep drive. CBT-I uses sleep efficiency strategies to match your time in bed to the amount of sleep you’re actually getting. This gradually builds deeper, more consolidated sleep.

Why These Techniques Work

Each of these strategies helps reset your sleep system by strengthening your sleep drive, retraining your circadian rhythm, and reducing the stress linked to insomnia.

On their own, they’re helpful. Together — as part of CBT-I therapy — they form a powerful, evidence-based treatment for insomnia.

The Takeaway

CBT-I provides simple, practical tools that can make a big difference in your sleep. By applying strategies like consistent wake times, the 20-minute rule, and wind-down routines, you can start retraining your sleep system today.

This post is part of my CBT-I video series. Next up: FAQs: Your Biggest Questions Answered.

Want to go deeper? Book a free consultation to learn how CBT-I can help you.