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Overcoming Insomnia Without Medication: The Power of Cognitive Behavioural Therapy for Insomnia (CBT-I)

April 2, 2025

Dr. Amanda Beaman, C.Psych

 

Do you struggle with insomnia? You’re not alone. Many people face persistent sleep difficulties, and while medication can sometimes offer temporary relief, it is not always the best long-term solution. Fortunately, there is a highly effective, evidence-based treatment that doesn’t rely on medication—Cognitive Behavioural Therapy for Insomnia (CBT-I).

How Effective Is CBT-I?

CBT-I is a structured, skills-based approach that addresses the root causes of insomnia by focusing on the connection between thoughts, behaviours, and sleep. Research has shown that CBT-I leads to significant improvement for 70% to 80% of individuals with primary insomnia.

After undergoing CBT-I, people typically experience:

  • Less time spent tossing and turning before falling asleep
  • More time spent in restful sleep
  • Fewer nighttime awakenings

One of the most promising aspects of CBT-I is that the benefits are often long-lasting. Unlike sleep medications, which can lose effectiveness over time or come with unwanted side effects, CBT-I equips individuals with sustainable strategies to improve sleep for the long run. Because of this, the American College of Physicians recommends CBT-I as the first-line treatment for adults with chronic insomnia.

How Does CBT-I Work?

CBT-I involves working with a trained provider to identify and change unhelpful thoughts and behaviours related to sleep. Here’s how it helps:

  • Challenging Negative Thoughts About Sleep – Many people with insomnia develop unhelpful beliefs, such as “I’ll never get a good night’s sleep” or “If I don’t sleep well tonight, my whole day will be ruined.” A CBT-I therapist helps examine these thoughts to determine if they are accurate and replace them with more balanced, sleep-promoting perspectives.
  • Identifying Problematic Sleep Behaviours – Some habits that seem helpful, such as taking naps or spending more time in bed, can actually make insomnia worse. A CBT-I provider helps pinpoint these behaviours and guides clients to learn sleep-friendly habits.
  • Developing Healthy Sleep Patterns – CBT-I includes structured techniques such as sleep scheduling, relaxation exercises, and stimulus control therapy, all of which work together to promote better sleep.

While CBT-I doesn’t work overnight, many individuals see significant improvements within 6-8 sessions. The length of treatment varies based on personal needs, but the skills learned can lead to lifelong improvements in sleep quality.

The Connection Between Insomnia and Anxiety

For many people, insomnia is closely tied to anxiety. When sleep problems persist, bedtime itself can become a source of stress. The fear of not sleeping can trigger symptoms of anxiety, such as:

  • A racing heart
  • Rapid breathing
  • Muscle tension
  • Panic attacks before bedtime

CBT is one of the most effective treatments for anxiety, making it a valuable component of insomnia treatment. By addressing both anxious thoughts and behavioural patterns that contribute to sleeplessness, CBT-I helps break the cycle of stress and poor sleep.

Take the First Step Toward Better Sleep

If you’re struggling with insomnia, consider CBT-I as a long-term solution. While it requires some time and effort to implement, the benefits are well worth it. Good sleep is essential for overall health and well-being—why not take the first step toward improving yours today?

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