After CBT-I: What to Do When Insomnia Comes Back
Insomnia setbacks after CBT-I are normal. Here's what the evidence says about relapse prevention and what to do when bad nights return.
Articles
Sleep Efficiency: The Number That Drives CBT-I
Sleep efficiency is the ratio of time asleep to time in bed, and it is the key metric in CBT-I. Here's how to calculate it, what it means, and how treatment uses it.
Digital CBT-I: Can an App Fix Your Insomnia?
Digital CBT-I programs deliver evidence-based insomnia treatment through apps and websites. Here's what the research says about their effectiveness compared to in-person therapy.
Exercise and Sleep: What the Timing Evidence Says
Exercise improves sleep quality and can reduce insomnia symptoms, but timing and type matter. Here's what the research actually shows.
Social Jet Lag: Why Sleeping In on Weekends Makes Monday Worse
Sleeping in on weekends shifts your circadian clock and makes Monday night insomnia worse. Here's what social jet lag is and how a consistent wake time helps.
Light, Clocks, and the Circadian Piece of Insomnia
Circadian rhythm disruption contributes to insomnia. Here's how light exposure timing affects your internal clock and what you can do about it.
Caffeine and Sleep: The Half-Life Problem
Caffeine's half-life means the afternoon cup is still active at bedtime. Here's what the pharmacology says and what it means for insomnia.
Progressive Muscle Relaxation for Sleep: The Evidence and the Practice
Progressive muscle relaxation reduces the physiological arousal that keeps you awake. Here's how to do it, what the evidence says, and where it fits in insomnia treatment.
Insomnia and Anxiety: The Bidirectional Trap
Insomnia and anxiety are deeply intertwined. Here's how the bidirectional relationship works and why treating both together produces better outcomes.
Sleeping Pills vs CBT-I: What the Evidence Actually Shows
Sleeping pills and CBT-I both treat insomnia, but their long-term outcomes are very different. Here's what the research says about each approach.