About CBT-I

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line, evidence-based treatment for chronic insomnia. It is more effective than sleep medication in the long term, with effects that last years after treatment ends (Morin et al., 2009; AASM Clinical Practice Guidelines).

CBT-I addresses the thoughts, behaviors, and physiological arousal patterns that perpetuate insomnia — not just the symptoms.

Part 1: Sleep Diary (2-Week Log)

Complete this diary EVERY morning within 30 minutes of waking. Do not look at the clock during the night — use your best estimate. Accuracy matters less than consistency.

Part 1: Sleep Diary (2-Week Log)

Complete this diary EVERY morning within 30 minutes of waking. Do not look at the clock during the night — use your best estimate. Accuracy matters less than consistency.

Part 3: Stimulus Control

Stimulus control therapy (Bootzin, 1972) is the single most effective component of CBT-I. It works by extinguishing the association between the bed and wakefulness/arousal, and rebuilding the conditioned association between bed and sleep.

Part 3: Stimulus Control

Stimulus control therapy (Bootzin, 1972) is the single most effective component of CBT-I. It works by extinguishing the association between the bed and wakefulness/arousal, and rebuilding the conditioned association between bed and sleep.

Part 5: Cognitive Techniques for Insomnia

Dysfunctional beliefs about sleep are a major perpetuating factor in chronic insomnia (Morin, 1993). These beliefs increase arousal and performance anxiety, which make sleep harder.