How to Keep a Sleep Diary (and Why It Is the First Step)
A sleep diary is the foundation of CBT-I. Here's what to track, how to track it, and what the numbers will tell you about your insomnia.
Articles – page 2
The Catastrophizing Loop: How Worrying About Sleep Prevents It
If you lie awake calculating how little sleep you'll get, the calculation itself is part of the problem. Here's what cognitive restructuring for insomnia looks like.
Sleep Hygiene Is Not Enough: Why the Standard Advice Fails Chronic Insomnia
Sleep hygiene tips are everywhere. For chronic insomnia, they are not enough. Here's what the evidence says about sleep hygiene as a standalone treatment.
Stimulus Control: Why Getting Out of Bed Fixes Sleep
Stimulus control therapy breaks the association between your bed and wakefulness. Here's how it works, what the evidence says, and why it feels so wrong at first.
Waking Up in the Middle of the Night: What Maintains It and What Breaks the Cycle
If you keep waking in the middle of the night, the things you do to manage it may be keeping it going. Here's what the research says about maintenance and treatment.
Can't Sleep: What to Do Tonight and What to Do Long-Term
If you can't sleep right now, here's what the evidence says to do tonight. And here's what will actually fix the problem over weeks.
Sleep Restriction Therapy: Why Going to Bed Later Fixes Insomnia
Sleep restriction therapy compresses your time in bed to build sleep drive. It sounds backwards. The evidence says it is the single most effective behavioral treatment for insomnia.
Waking Up at 3am: What the Research Says Is Actually Happening
If you keep waking up at 3am, here's what sleep science says is happening in your brain and body, and why CBT-I addresses it better than any supplement.
How to Fall Asleep Fast: What Actually Works and What Doesn't
If you're lying awake trying to fall asleep, the effort itself may be the problem. Here's what the sleep research says about falling asleep faster.
What Is CBT for Insomnia, and Why Is It the First-Line Treatment?
CBT-I is the gold-standard treatment for chronic insomnia. Here's what it involves, why it works, and what the evidence says about its success rate.