Sleep is one of the first things to go when stress is high. Whether it’s difficulty falling asleep, waking up throughout the night, waking up too early, or feeling exhausted despite hours in bed, insomnia can take a real toll over time. For individuals in high-demand roles, like veterans and first responders, this is even more common. The default solution is often medication, which can help in the short term, but doesn’t address the underlying issue. Cognitive Behavioral Therapy for Insomnia (CBT-I) is considered the gold-standard treatment because it focuses on addressing the patterns that keep sleep disrupted.
CBT-I works by targeting both the behaviors and thoughts that interfere with sleep. This includes strategies like sleep restriction, which helps rebuild your natural sleep drive by limiting time in bed, and stimulus control, which retrains your brain to associate your bed with sleep rather than frustration or wakefulness. It also addresses the mental aspect, such as challenging thoughts like “I’ll never fall asleep” or “tomorrow is going to be a disaster if I don’t sleep.” While sleep hygiene (like limiting caffeine or screen time) can help, CBT-I goes deeper by changing the habits and beliefs that keep insomnia going.
What makes CBT-I effective is that it doesn’t just provide temporary relief, it helps reset your sleep system. Over time, people typically fall asleep faster, wake up less during the night, and feel more rested during the day. It’s also a relatively short-term treatment, often lasting around 6–8 sessions, with benefits that continue after it ends. The key takeaway is that insomnia is not something you’re stuck with. Sleep is a skill that can be rebuilt with the right approach. If sleep has been a struggle, CBT-I offers a clear, evidence-based path forward.
Derrick Higgs, MSW, LCSW
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