Struggling with sleep? You’re not alone. Around 7–18% of adults meet the criteria for an insomnia disorder, which can negatively affect your mental and physical health.  The best treatment for insomnia is Cognitive-Behavioural Therapy for Insomnia (CBT-i), a non-medication-based solution that works just as well as sleep meds but without the risks.

The Most Effective Treatment for Insomnia: CBT-i

CBT-i is the gold standard for chronic insomnia. Research shows it works just as well as sleep medication—but without the side effects or risk of dependency. Even better, the improvements tend to last long after therapy ends because it teaches people how to support their body’s natural sleep cycle.

CBT-i focuses on five key areas:

1. Sleep Consolidation (Sleep Restriction) – Instead of tossing and turning for hours, CBT-i limits the time spent in bed, building up sleep pressure so when you do lie down, you fall asleep faster and stay asleep longer.
2. Stimulus Control – The bed should only be for sleep (and sex). No scrolling, watching TV, or eating in bed. If you can’t sleep after 10 minutes, get up and do something relaxing in another room until you feel drowsy.
3. Cognitive Restructuring – This helps reframe negative thoughts about sleep (e.g., “I’ll be a wreck tomorrow!”) into calmer, more constructive ones (e.g., “Even if I don’t sleep great tonight, I’ll still get through the day.”).
4. Sleep Hygiene – Simple lifestyle tweaks, like keeping a regular sleep schedule, avoiding caffeine in the afternoon, and limiting screen time before bed, can make a big difference.
5. Relaxation Techniques – Deep breathing, progressive muscle relaxation, and mindfulness can help calm the nervous system and ease you into sleep.

Despite its effectiveness, CBT-i is underused, mostly because there aren’t enough trained practitioners and because people tend to hear more about sleeping pills than therapy. But if you’re struggling with chronic insomnia, CBT-i is worth looking into—it could help you sleep better for good.