If you’re curious about CBT-I, you probably have questions. Here are the ones I hear most often as a sleep psychologist — and the answers that can help you decide if CBT-I is right for you.

How long does CBT-I take?

Most people complete CBT-I in about six to eight sessions. It’s short-term, structured, and focused on teaching lasting skills that continue to work long after therapy ends.

Can I do CBT-I if I’m currently on medications? Do I have to stop first?

You do not have to stop taking medication before starting CBT-I. Many people begin therapy while still using sleep aids. CBT-I can work alongside medication, and as your sleep improves, you may naturally need less.

The goal of CBT-I isn’t to push you off medication — it’s to give you lifelong tools so you’re not dependent on it. Any medication changes should be made with your prescribing doctor, but CBT-I can help no matter what you’re currently taking.

Why is therapy better than just using a self-guided app?

Self-guided CBT-I apps can be a helpful introduction, but they can’t personalize the process.

Apps offer general advice, while therapy gives you customized guidance based on your unique sleep patterns, challenges, and goals. A therapist can troubleshoot when strategies don’t work as expected and provide accountability to keep you on track.

Research shows that while apps can help, CBT-I with professional guidance produces stronger and longer-lasting results.

What if I’ve had insomnia for years?

CBT-I is effective even if you’ve had insomnia for a long time. Your body hasn’t forgotten how to sleep — it simply needs a reset. CBT-I retrains your sleep system so falling and staying asleep becomes natural again.

Is CBT-I safe?

Yes. CBT-I is safe, non-medication, and recommended by leading medical organizations as the first-line treatment for insomnia. It can also be adapted for specific life stages, including pregnancy, postpartum, and menopause.

The Takeaway

CBT-I is short-term, effective, and backed by decades of research. Whether you’ve been struggling for months or many years, it offers tools to restore natural, restful sleep.

Want to learn more? Explore the rest of this CBT-I video series, or book a free consultation today.