https://threeam.nitre.org/ Evidence-based explanations of CBT-I — the gold-standard behavioral treatment for chronic insomnia — written by a recovering insomniac who found it actually worked. en https://threeam.nitre.org/articles/insomnia-relapse-prevention/ https://threeam.nitre.org/articles/insomnia-relapse-prevention/ Insomnia setbacks after CBT-I are normal. Here's what the evidence says about relapse prevention and what to do when bad nights return. Wed, 14 Oct 2026 00:00:00 GMT https://threeam.nitre.org/articles/sleep-efficiency-explained/ https://threeam.nitre.org/articles/sleep-efficiency-explained/ 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. Sat, 08 Aug 2026 00:00:00 GMT https://threeam.nitre.org/articles/digital-cbt-i-programs/ https://threeam.nitre.org/articles/digital-cbt-i-programs/ 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. Wed, 15 Jul 2026 00:00:00 GMT https://threeam.nitre.org/articles/exercise-and-sleep/ https://threeam.nitre.org/articles/exercise-and-sleep/ Exercise improves sleep quality and can reduce insomnia symptoms, but timing and type matter. Here's what the research actually shows. Sun, 21 Jun 2026 00:00:00 GMT https://threeam.nitre.org/articles/social-jet-lag-weekend-sleep/ https://threeam.nitre.org/articles/social-jet-lag-weekend-sleep/ 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. Thu, 28 May 2026 00:00:00 GMT https://threeam.nitre.org/articles/circadian-rhythm-and-light/ https://threeam.nitre.org/articles/circadian-rhythm-and-light/ Circadian rhythm disruption contributes to insomnia. Here's how light exposure timing affects your internal clock and what you can do about it. Mon, 04 May 2026 00:00:00 GMT https://threeam.nitre.org/articles/caffeine-and-sleep/ https://threeam.nitre.org/articles/caffeine-and-sleep/ 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. Fri, 10 Apr 2026 00:00:00 GMT https://threeam.nitre.org/articles/progressive-muscle-relaxation-for-sleep/ https://threeam.nitre.org/articles/progressive-muscle-relaxation-for-sleep/ 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. Tue, 17 Mar 2026 00:00:00 GMT https://threeam.nitre.org/articles/insomnia-and-anxiety/ https://threeam.nitre.org/articles/insomnia-and-anxiety/ Insomnia and anxiety are deeply intertwined. Here's how the bidirectional relationship works and why treating both together produces better outcomes. Sat, 21 Feb 2026 00:00:00 GMT https://threeam.nitre.org/articles/sleeping-pills-vs-cbt-i/ https://threeam.nitre.org/articles/sleeping-pills-vs-cbt-i/ 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. Wed, 28 Jan 2026 00:00:00 GMT https://threeam.nitre.org/articles/sleep-diary-how-to-keep-one/ https://threeam.nitre.org/articles/sleep-diary-how-to-keep-one/ 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. Sun, 04 Jan 2026 00:00:00 GMT https://threeam.nitre.org/articles/catastrophizing-about-sleep/ https://threeam.nitre.org/articles/catastrophizing-about-sleep/ 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. Thu, 11 Dec 2025 00:00:00 GMT https://threeam.nitre.org/articles/sleep-hygiene-is-not-enough/ https://threeam.nitre.org/articles/sleep-hygiene-is-not-enough/ 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. Mon, 17 Nov 2025 00:00:00 GMT https://threeam.nitre.org/articles/stimulus-control-for-insomnia/ https://threeam.nitre.org/articles/stimulus-control-for-insomnia/ 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. Fri, 24 Oct 2025 00:00:00 GMT https://threeam.nitre.org/articles/waking-up-in-the-middle-of-the-night/ https://threeam.nitre.org/articles/waking-up-in-the-middle-of-the-night/ 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. Tue, 30 Sep 2025 00:00:00 GMT https://threeam.nitre.org/articles/cant-sleep-what-to-do/ https://threeam.nitre.org/articles/cant-sleep-what-to-do/ 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. Sat, 06 Sep 2025 00:00:00 GMT https://threeam.nitre.org/articles/sleep-restriction-therapy/ https://threeam.nitre.org/articles/sleep-restriction-therapy/ 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. Wed, 13 Aug 2025 00:00:00 GMT https://threeam.nitre.org/articles/waking-up-at-3am/ https://threeam.nitre.org/articles/waking-up-at-3am/ 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. Sun, 20 Jul 2025 00:00:00 GMT https://threeam.nitre.org/articles/how-to-fall-asleep-fast/ https://threeam.nitre.org/articles/how-to-fall-asleep-fast/ 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. Thu, 26 Jun 2025 00:00:00 GMT https://threeam.nitre.org/articles/what-is-cbt-for-insomnia/ https://threeam.nitre.org/articles/what-is-cbt-for-insomnia/ 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. Mon, 02 Jun 2025 00:00:00 GMT