Cognitive behavioral therapy for insomnia (CBT-I)
Sleep & Recovery · Behavioral sleep
Tier A-
What this is
More evidence-backed than most sleep supplements but less sexy, which is exactly why it belongs here. 2024 JAMA Psychiatry component network meta-analysis included 241 trials and 31,452 participants and found cognitive restructuring, third-wave components, sleep restriction, and stimulus control were key active ingredients. ACP 2016 guideline recommends CBT-I as initial treatment for chronic insomnia. Unlike hypnotics, the goal is durable sleep behavior change rather than nightly sedation.
Mechanism
Structured behavioral protocol that reduces conditioned arousal around sleep and rebuilds sleep drive/circadian regularity via stimulus control, sleep restriction, cognitive restructuring, relaxation, and sleep-hygiene components.
Dose & route
Typically 4-8 weekly sessions; core components are stimulus control, sleep restriction, cognitive restructuring, and relaxation; digital CBT-I protocols vary.
Citations
- https://pubmed.ncbi.nlm.nih.gov/38231522/
- https://pubmed.ncbi.nlm.nih.gov/27136449/
- https://pubmed.ncbi.nlm.nih.gov/26054060/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.