Can I Fix Sleep After Years of Insomnia?

If you've been struggling with insomnia for years, you're not alone, and more importantly, recovery is absolutely possible. Many people assume that chronic insomnia becomes permanent after years of poor sleep, but research shows this isn't true. Evidence-based approaches like Cognitive Behavioral Therapy for Insomnia (CBT-I) can help restore healthy sleep patterns even after decades of sleep difficulties. Apps like Rest, which apply CBT-I principles, make these proven techniques more accessible to those seeking lasting sleep improvement.

Is it really possible to fix chronic insomnia after years?

Yes, chronic insomnia can be successfully treated regardless of how long you've had it. Research involving people with chronic insomnia shows that 48% to 74% of patients achieve complete remission at 12 months after CBT-I treatment, with 44% to 63% maintaining remission at 24 months [1]. These studies included participants with an average insomnia duration of over 16 years, proving that even longstanding sleep problems can be resolved.

The key insight is that chronic insomnia is maintained by learned behaviors and thought patterns that developed over time, not by permanent changes to your sleep system. When these patterns are addressed through evidence-based treatment, the underlying ability to sleep naturally can be restored.

What does "fixing" insomnia actually mean?

Recovery from chronic insomnia involves several measurable improvements in sleep quality and duration. Studies show that successful treatment typically produces:

• Reduced time to fall asleep: Sleep onset time decreases from an average of 60 minutes to about 30 minutes [2]

• Less nighttime waking: Wake time after sleep onset decreases by 40-75 minutes depending on the treatment approach

• Better sleep efficiency: The percentage of time actually sleeping while in bed improves significantly

• Overall symptom relief: Between 70% and 80% of patients achieve a therapeutic response during treatment [2]

Importantly, these improvements tend to be durable. Research demonstrates that [1] clinical gains are maintained for months and years after treatment ends, with some patients even showing continued improvement over time.

Will my age or other health conditions affect my chances of recovery?

Chronic insomnia can be successfully treated regardless of age or the presence of other health conditions. Extensive research has been conducted on CBT-I effectiveness in people with various comorbid conditions, including depression, anxiety, chronic pain, heart failure, and many other medical and psychiatric conditions.

Studies consistently show that patients with comorbid insomnia respond just as well to treatment as those with insomnia alone, and in some cases show even better outcomes [2]. This means that having other health issues doesn't disqualify you from achieving good sleep recovery. That said, some comorbid conditions require a modification of standard CBT-I strategies, so it is recommended that you get guidance in implementing CBT-I from an informed source with experience in working with comorbidities.

What if I've tried many treatments before?

Previous treatment failures don't predict future success, especially if those treatments weren't based on CBT-I principles. Many people have tried various sleep aids, supplements, or general sleep hygiene advice without success, but this doesn't mean their insomnia can't be treated.

CBT-I is fundamentally different from other approaches because it addresses the specific thoughts, behaviors, and patterns that maintain chronic insomnia. [3] The American College of Physicians recommends CBT-I as the first-line treatment for chronic insomnia specifically because of its superior long-term effectiveness and minimal side effects compared to other treatments.

Are the results really long-lasting?

One of the most compelling aspects of CBT-I treatment is its durability. Unlike sleep medications, which only work while being taken, CBT-I teaches skills and creates behavioral changes that persist long after treatment ends.

Research tracking patients for up to two years after treatment shows that [1] therapeutic gains are well-maintained across all treatment conditions. In fact, some measures continue to improve even after treatment ends, suggesting that people internalize healthy sleep patterns that become self-reinforcing over time.

Conclusion

Chronic insomnia, even after many years, is highly treatable with evidence-based approaches. The research is clear: most people with longstanding insomnia can achieve significant, lasting improvements in their sleep quality and duration. Success doesn't depend on how long you've had insomnia, your age, or whether you have other health conditions.

The key is accessing proper treatment based on CBT-I principles, which address the root behavioral and cognitive factors that maintain chronic insomnia. With the right approach, restorative sleep can be achieved regardless of how long you've been struggling.

Citations

[1] Beaulieu-Bonneau et al., "Long-Term Maintenance of Therapeutic Gains Associated With Cognitive-Behavioral Therapy for Insomnia," Sleep (2017)

[2] Muench A, Vargas I, Grandner MA, Ellis JG, Posner D, Bastien CH, Drummond SP, Perlis ML. We know CBT-I works, now what? Fac Rev. 2022 Feb 1;11:4. doi: 10.12703/r/11-4. PMID: 35156100; PMCID: PMC8808745.

[3] Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255–262.