CBTi often includes tools like
Sleep diaries to track habits
Sleep restriction (limiting time in bed to improve sleep efficiency)
Relaxation techniques such as deep breathing or mindfulness
Creating a calming bedtime routine
Why is CBTi so effective?
CBTi treats the root cause of poor sleep—not just the symptoms. And it empowers you to take control of your sleep in a natural, medication-free way. Studies show it’s just as effective as sleeping pills in the short term, and even more effective in the long term.
In fact, a major review from the American College of Physicians recommends CBTi as the first-line treatment for adults with chronic insomnia.
Research-backed results
A 2015 meta-analysis published in the Annals of Internal Medicine concluded that CBTi significantly improves sleep onset, sleep maintenance, and overall sleep quality—without the side effects of medication.
Source: Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis (2015) https://pubmed.ncbi.nlm.nih.gov/26054060/
Who can benefit from CBTi?
People with long-term trouble sleeping
Those who’ve tried sleep aids without success
Anyone looking for a long-term, natural sleep solution
How can you get started?
CBTi can be delivered by a sleep coach, therapist, or through digital apps—like Hvil—that guide you through the process with tailored support.