If you’ve struggled with insomnia, you’ve probably heard the term CBT-I. But what does it actually mean — and how can it help you sleep better?

I’m Dr. Jessica Meers, a sleep psychologist, and in this post I’ll break down what CBT-I is, how it works, and why it’s considered the gold-standard treatment for insomnia.

What Does CBT-I Stand For?

CBT-I stands for Cognitive Behavioral Therapy for Insomnia. It’s a short-term, evidence-based treatment designed specifically to address chronic sleep problems.

Unlike sleeping pills, CBT-I doesn’t just cover up symptoms. Instead, it helps you reset your sleep system and gives you skills you can use for life. That’s why leading medical organizations — including the American College of Physicians and the American Academy of Sleep Medicine — recommend CBT-I as the first-line treatment for insomnia.

How CBT-I Works

CBT-I combines two main approaches:

1. Behavioral Strategies

These are practical changes to your sleep routine that retrain your body’s internal clock. Examples include:

• Setting a consistent wake-up time

• Adjusting when you go to bed

• Strengthening the link between your bed and sleep (not wakefulness)

These techniques work with your natural circadian rhythm and sleep drive to restore balance.

2. Cognitive Strategies

Insomnia isn’t just about the body — it’s also about the mind. CBT-I helps calm racing thoughts and reduce sleep-related anxiety.

If you’ve ever found yourself lying awake thinking, “What if I can’t function tomorrow?” CBT-I teaches tools to step out of that cycle. Over time, your brain stops associating bedtime with stress and worry.

Together, these strategies retrain both your body and mind to recognize the bed as a safe, restful place — not a source of frustration.

Who Can CBT-I Help?

CBT-I is highly effective for people who:

• Struggle to fall asleep at night

• Wake up and can’t get back to sleep

• Wake up too early and feel exhausted during the day

Even if you’ve dealt with insomnia for years, CBT-I has been proven to help. Most people notice significant, lasting improvements in as little as 6–8 sessions.

And here’s the encouraging part: once you learn these skills, your body doesn’t forget how to sleep.

Why Choose CBT-I Over Sleeping Pills?

Many people turn to sleep aids like melatonin, Unisom, or prescription medications. While these can help in the short term, they don’t fix the root cause — and some carry side effects or risks of dependency.

CBT-I teaches you lifelong strategies that work with your natural sleep system. No dependency, no “what if I run out of pills,” just evidence-based tools that put you back in control.

Ready to Learn More?

This post is the first in my CBT-I video series. Next up: How CBT-I Works: What to Expect in Therapy — where I’ll walk you through the step-by-step process of CBT-I sessions.

If you’re ready to take the next step toward better sleep, you can book a free consultation to see if CBT-I is right for you.