In our work with clients who struggle with chronic insomnia, we often see the best results when behavioral sleep strategies are paired with cognitive techniques. Insomnia can easily turn into a frustrating cycle: nights of poor sleep lead to daytime fatigue and worry about the next night, and that worry itself makes it even harder to fall and stay asleep. Breaking this cycle means addressing both the habits and the thought patterns that keep insomnia going.

Cognitive-Behavioral Therapy for Insomnia (CBT-I) starts by helping clients create consistent sleep and wake patterns. Going to bed and getting up at the same times every day, even on weekends, helps anchor the body’s natural rhythm. Clients are encouraged to keep the bedroom for sleep and intimacy only. Activities like watching television, checking email, or working in bed train the brain to link the mattress with being awake rather than resting. Another helpful guideline is stimulus control: if you cannot fall asleep within about 15 to 20 minutes, get out of bed and return only when you feel drowsy. Over time, this helps consolidate sleep and reduces wakefulness during the night.

Alongside these behavioral shifts, cognitive strategies focus on unhelpful beliefs about sleep. Thoughts such as “If I do not get eight hours of sleep I will be useless tomorrow” can create anxiety in bed. In therapy, we use cognitive restructuring to notice these predictions, examine the evidence, and create more balanced alternatives. For example, “Even with six hours of sleep I can still manage my day if I pace myself and take short breaks.” Clients often keep a sleep diary that tracks bedtime, wake time, total sleep, and pre-sleep thoughts. Reviewing the diary together helps highlight progress and refine strategies week by week.

To further support better sleep, it can help to:

Create a wind-down routine 30 to 60 minutes before bed, such as reading with a soft light or practicing a guided body scan
Avoid caffeine, nicotine, and alcohol for at least four hours before bed, since these can disrupt deep, restorative sleep
Keep your bedroom cool (around 62–66°F), dark, and quiet, using blackout curtains, white noise, or earplugs if needed
Limit daytime naps to 20 minutes or less, and take them before mid-afternoon to protect nighttime sleep drive

When these behavioral and cognitive strategies are used together, many people start noticing improvements within four to six weeks. With a personalized plan that includes sleep restriction, relaxation exercises, and ongoing support, better sleep is not just possible, it can become your new normal. Reach out to be connected with one of our therapists who can support you through CBT-I.