CBT for Insomnia (CBT-i) is a structured, science-backed way to retrain your brain and body to sleep better. Instead of relying on sleeping pills or supplements alone, CBT-i helps you gently shift the thoughts and behaviours that are keeping you awake.

Good news? You don’t need a therapist to get started. You can begin today — right here, right now.

Step-by-Step: How to Do CBT-i at Home

 

Step 1: Keep a Simple Sleep Diary for 1 Week

 

Write down:

• What time you went to bed and got up

• How long you think it took to fall asleep

• How many times you woke up

• How rested you felt in the morning

 

This helps you spot patterns and track progress.

 

Step 2: Set a Consistent Wake-Up Time (Even on Weekends)

Choose a time you can stick to every single day.

Even if you had a rough night, get up at the same time.

This strengthens your body clock, making it easier to fall asleep over time.

Example: Wake up at 7:00am daily, no matter how well you slept.

 

Step 3: Use “Sleep Restriction” (Not as Scary as It Sounds)

 

If you’re spending 9 hours in bed but only sleeping 5, your brain starts associating your bed with being awake.

Try this:

 

• Only allow yourself to be in bed for the average number of hours you’re actually sleeping (from your diary)

• Go to bed later if needed

• Slowly increase time in bed as your sleep improves

 

This builds sleep pressure — which helps you fall asleep faster and sleep deeper.

 

 

Step 4: Break the “Bed = Worry” Link (Stimulus Control)

 

If you’re awake for more than 20 minutes:

 

• Get out of bed

• Do something calm (read, stretch, listen to a relaxing audio)

• Return only when sleepy

 

No phones. No bright lights. No stress.

Your bed should only be for sleep and intimacy — nothing else.

 

 

Step 5: Challenge Your Sleep Thoughts

Your brain may be running unhelpful scripts like:

“I’ll never sleep”

“I’m broken”

“I won’t function tomorrow”

Instead, try:

“My body knows how to sleep — I just need to stay calm.”

“Even rest is helpful. I’ve coped before, I’ll cope again.”

Write down your anxious sleep thoughts. Gently reframe them with something more rational and kind.

 

 

Step 6: Upgrade Your Sleep Environment (Sleep Hygiene)

 

Make your room a sleep sanctuary:

 

• Keep it cool (16–18°C)

• Block out noise with Soft Silicone Earplugs

• Eliminate light with a Blackout Sleep Mask

• Avoid caffeine after 2pm

• No screens 60 minutes before bed

 

Small changes here can make a big difference.

 

 

Step 7: Be Patient — and Stick With It

CBT-i isn’t about perfection.

It’s about consistency and rebuilding trust in your body’s natural rhythms.

Most people begin seeing results in 2–4 weeks. Some sooner. Some longer.

You’re not doing it wrong if it takes time — that’s part of the process.

 

 

Optional Extras (But They Help!)

 

• Try a 5-minute body scan meditation before bed

• Use a CBT-i app like Sleepio or NHS Sleep Self-Help

• Read “Say Goodnight to Insomnia” by Dr Gregg Jacobs

• Take Magnesium Glycinate if you’re feeling wired and restless

 

Final Thought: You’re Not Broken — You’re Just Out of Sync

CBT for sleep isn’t magic — but it feels like it once it starts working.

It helps your brain unlearn unhelpful habits and builds a healthier, calmer relationship with sleep.

If you’ve struggled for months (or even years), CBT-i might be the most empowering thing you ever do.