In today’s fast-paced world, sleep deprivation and insomnia have become all too common. Startling statistics reveal that approximately 1 in 4 American adults experience symptoms of insomnia each year. Even more alarming is the fact that 1 in 10 adults suffer from chronic insomnia—struggling to fall or stay asleep at least three times a week for three months or longer.

Insomnia itself is a self-perpetuating cycle where anxiety and stress about sleeping make it even harder to get the rest that’s needed. Common symptoms of insomnia include fatigue, impaired cognitive function, mood disturbances, and difficulties in daytime performance. Even otherwise healthy individuals may experience heightened levels of anxiety and distress. At its worst, insomnia can even cause folks to develop depression, according to the findings of a recent poll from the National Sleep Foundation.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

One promising solution for those suffering from insomnia is cognitive behavioral therapy for insomnia (CBT-I). This evidence-based approach targets behaviors that hinder sleep and replaces them with effective habits. It aims to address anxieties and negative beliefs about sleep, providing individuals with a toolkit to relax, including techniques like deep breathing and mindfulness meditation. As part of this therapy, patients are encouraged to leave the bed if they are not asleep within 20 to 30 minutes to engage in a quiet, dimly lit activity with no electronic devices.

CBT-I is typically administered in individual or group sessions lasting four to eight weeks, with face-to-face intervention being the most effective. However, telephone and web-based programs have also been shown to be effective alternatives. The ultimate goal of CBT-I is to change the way people see their beds. Rather than a place of frustration and restlessness, the bed should be associated with peaceful, restorative sleep.

The American College of Physicians (ACP) recommends CBT-I as the first-line therapy for chronic insomnia. CBT-I has proven effective in improving sleep quality and daytime functioning, both in the general population of adults and older adults with chronic insomnia disorder. In fact, around 80% of people who try CBT-I see improvement in their sleep in just 4-8 sessions.

CBT-I vs. Medication

Despite CBT-I’s success rate and relative accessibility, it’s rarely the first option people consider when seeking relief from insomnia. Instead, medications are frequently the initial recommendation. A 2020 survey from the CDC found that over 8% of adults reported using sleep medication daily or regularly to aid their sleep. Unfortunately, sleep medications can cause side effects, aren’t super effective, and should only be used short-term, making CBT-I a more ideal treatment option for insomnia.