< shift/library / sleep

CBT-I (Cognitive Behavioral Therapy for Insomnia)

sleep · medium · 30 min/day for practices + weekly 30-60 min sessions (6-8 weeks total)

What is CBT-I (Cognitive Behavioral Therapy for Insomnia)?

Multi-component clinical treatment for insomnia delivered over 6-8 sessions, combining sleep restriction, stimulus control, cognitive therapy, and sleep hygiene. Achieves improvement in 70-80% of patients — the gold-standard first-line treatment for chronic insomnia.

Is there evidence for it?

EVIDENCEstrong

How do you do CBT-I (Cognitive Behavioral Therapy for Insomnia)?

  1. 1.Begin with a 2-week sleep diary tracking bedtime, wake time, time to fall asleep, and wake periods
  2. 2.Sleep Restriction: limit time in bed to actual sleep time (e.g., if sleeping 5.5 hours, only be in bed 5.5 hours)
  3. 3.Stimulus Control: go to bed only when sleepy; if awake >15 min, get up and do something calm until drowsy
  4. 4.Cognitive Therapy: identify and challenge catastrophic sleep thoughts ('I'll never function tomorrow')
  5. 5.Gradually extend time in bed by 15-minute increments as sleep efficiency reaches 85%+

How long does it take?

30 min/day for practices + weekly 30-60 min sessions (6-8 weeks total).

Is it hard to start?

medium.

> how Shift handles sleep

PRACTICE ITDeep rest — 15 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: American Academy of Sleep Medicine (first-line recommendation); Perlis, Jungquist et al. (CBT-I manual); Sleep Foundation
insomnia · therapy · sleep-restriction · stimulus-control · cognitive-therapy
> find what fits you

Related in sleep

Blue Light BlockingWearing amber-tinted glasses in the evening to block blue light that suppresses melatonin production...Sleep Restriction TherapyCore CBT-I technique that temporarily limits time in bed to match actual sleep time, creating mild sleep...Bedroom Temperature OptimizationMaintaining bedroom temperature at 60-67°F (15-19°C) to align with the body's natural thermoregulation during...Magnesium Supplementation for SleepTaking magnesium before bed to improve sleep quality and reduce insomnia symptoms. Magnesium L-threonate...Cognitive Shuffling for InsomniaCan't fall asleep because your mind is racing? The cognitive shuffle: pick a random word, then visualize...Bedtime Yoga Sequence (10 Minutes)A gentle 10-minute yoga sequence specifically for sleep: legs up the wall, reclined butterfly, supine twist...

> everything in sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.