CBT for Insomnia: Practical Ways to Sleep Better

Insomnia isn’t a willpower problem. It’s the product of two natural systems—sleep drive and the circadian clock—plus learned associations that can accidentally wire your bed to wakefulness. Cognitive Behavioral Therapy for Insomnia (CBT‑I) uses simple, structured changes to reset these systems. Below is a practical guide you can start this week.

Sleep Drive and Circadian Rhythm, in Plain English

Sleep drive builds up the longer you’re awake, like pressure in a spring. Circadian rhythm is your internal 24‑hour timer that schedules sleepiness and alertness. Poor sleep often comes from a mismatch—low pressure at bedtime or a clock pushed later by evening light.

Stimulus Control: Re‑pair the Bed with Sleep

• Use the bed only for sleep (and intimacy). No scrolling, work, or TV.
• If you’re awake ~20 minutes, leave the bed. Do a low‑stimulation activity (dim light, paper book, light chores). Return when sleepy.
• Wake at the same time every day—including weekends.

This prevents your brain from learning “bed = worry/problem‑solving” and rebuilds “bed = sleep.”

Sleep Window (Sleep Restriction Therapy)

Counterintuitively, sleeping less time in bed at first can improve sleep quality. Track last week’s actual sleep time (e.g., 5.5 hours). Set your time in bed to that number + 30 minutes. Example: asleep 12:30–6:00 → time in bed 12:00–6:00. When sleep efficiency (time asleep / time in bed) rises above ~85% for a few nights, expand the window by 15 minutes. If daytime sleepiness is severe, pause and consult a clinician.

Wind‑Down That Actually Winds You Down

• Start 60–90 minutes before bed. Dim lights. Put phone on Do Not Disturb.
• Pick 2–3 low‑arousal activities: stretching, shower, journaling, tidying, paper book.
• End with a brief breath practice: inhale 4, exhale 6–8. Shoulders down, jaw soft.

Nighttime Worry: Move It Earlier

Gearing up to sleep is the worst time for problem‑solving. Schedule a daily 10–15‑minute worry time earlier in the evening. Divide a page into two columns: “concern” and “next helpful action.” When worries appear at 1 a.m., tell your brain, “We already filed that. I’ll revisit during tomorrow’s worry time.”

Drop Safety Behaviors

Clock‑checking, extra caffeine, canceling next‑day plans, and napping “just in case” can keep insomnia stuck. Replace with: face the day as normal, one step at a time. Confidence rebuilds when you see you can function.

Caffeine, Alcohol, Light, and Temperature

• Caffeine: stop ~8 hours before bed (earlier for sensitive sleepers).
• Alcohol: sedates then fragments; if used, keep light and early.
• Evening light: reduce bright/blue light 2 hours pre‑bed; use warm lamps.
• Bedroom: cool, dark, quiet; use a fan or white noise if helpful.

One‑Week CBT‑I Starter Plan

1. Sun: Choose a fixed wake‑up time. Set your initial sleep window (time in bed = average sleep + 30 min).
2. Mon–Tue: Follow stimulus control. Log sleep. Morning light within 1 hour of waking.
3. Wed: Add the 90‑minute wind‑down. Start worry time.
4. Thu: Review sleep efficiency. If ≥85% for 2 nights, add 15 minutes to the window.
5. Fri–Sat: Keep wake time consistent; enjoy light social activities. No naps after 2 p.m.
6. Sun: Review wins and adjust window again if efficiency stays high.

Frequently Asked Questions

BetterThoughts can remind you of wind‑down steps, track your sleep window, and store reframes—fully on‑device.