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What is CBT-i?

What is CBT-i?

Jun 17, 2025

CBT-i FAQs: Your Complete Guide to Cognitive Behavioral Therapy for Insomnia

The Rest program is inspired by the principles of CBT-i. In-person programs are either expensive or have lengthy waitlists. So with our team, we are committed to bringing a digital AI-enabled alternative that is both cheap and accessible to everyone struggling with sleep.

We made this guide to provide answers about the core principles and evidence backing CBT-i as the most effective method to deal with insomnia.

What is CBT-i?

CBT-i (Cognitive Behavioral Therapy for Insomnia) is a structured program that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Unlike sleeping pills, CBT-i helps you overcome the underlying causes of your sleep problems.

According to Quiet Your Mind and Get to Sleep by Drs. Colleen Carney and Rachel Manber, "CBT for insomnia has been tested in many studies, and the results show that CBT is an effective treatment, just as effective as taking sleep medications" (Smith et al., 2002). Most importantly, "when people are followed for a period after the end of treatment, the sleep improvements seen at the end of treatment last longest in those treated with CBT" (Edinger et al., 2001; Morin et al., 1999).

How common is insomnia?

Insomnia is far more prevalent than many people realize. "Chronic insomnia is a problem for approximately one in ten adults" (Ohayon, 2002), which means about 10% of the adult population struggles with persistent sleep difficulties. The problem becomes even more pronounced with age, as "the rate of sleep disturbance doubles in those over sixty-five years old" (Foley et al., 1995).

Why should I try to improve my sleep if I also have depression, anxiety, or chronic pain?

The relationship between insomnia and other health conditions is bidirectional and complex. Research shows that:

  • "People with insomnia have an increased risk of suicide" (Agargün, Kara, and Solmaz, 1997)

  • "People with insomnia have a poorer response to depression medications and psychotherapy for depression" (Buysse et al., 1999; Thase, Simons, and Reynolds, 1996)

  • "Experiencing insomnia increases the chances that depression will return in the future" (Perlis et al., 1997)

The good news is that "simultaneously treating insomnia and depression results in greater improvement in both depression and insomnia symptoms, compared to treating only the depression" (Manber et al., 2008).

What makes CBT-i different from sleeping pills?

While sleeping medications can provide quick relief, they often come with limitations. As described in Quiet Your Mind and Get to Sleep, one patient's experience illustrates this: "He used to take a sleeping pill that was very effective but had stopped working, which was the reason his doctor had referred him to my clinic. The new medication worked well for the first few months and then gradually lost its effectiveness".

CBT-i offers several advantages:

  • Long-lasting results that persist after treatment ends (Morin et al., 1999)

  • No risk of tolerance or dependence

  • Teaches skills you can use to prevent future insomnia episodes

  • Addresses the root causes rather than just symptoms

What are the main components of CBT-i?

CBT-i includes several evidence-based strategies (Morin et al., 2006):

  1. Sleep Restriction: Matching your time in bed to the amount of sleep your body actually produces (Spielman, Saskin, and Thorpy, 1987)

  2. Stimulus Control: Leaving the bedroom when unable to sleep to break the association between bed and wakefulness (Bootzin, 1972)

  3. Cognitive Restructuring: Challenging unhelpful beliefs about sleep

  4. Sleep Hygiene: Optimizing behaviors that affect sleep

  5. Relaxation Techniques: Managing physical and mental tension

What if I don't have access or time for an in-person CBT-i program?

Not everyone has access to a local CBT-i specialist or the time for weekly in-person appointments, but that shouldn't prevent you from getting the help you need. Digital CBT-i programs have been developed to make this evidence-based treatment more accessible and convenient. These platforms deliver the same core components of CBT-i through self-paced modules that fit into your schedule.

Rest is an AI-enabled app that implements a comprehensive program based on CBT-i fundamentals. It guides you through sleep restriction, stimulus control, cognitive restructuring, and other proven techniques—all from your smartphone. Digital solutions like Rest can be particularly beneficial if you have a busy schedule, live in an area without CBT-i specialists, or prefer the privacy and flexibility of working through the program at your own pace. The structured approach remains the same, but you get the added convenience of 24/7 access and personalized AI-driven guidance based on your sleep patterns and progress.

How effective is CBT-i?

Research consistently demonstrates CBT-i's effectiveness. "CBT is an effective treatment, just as effective as taking sleep medications" (Smith et al., 2002). In fact, "people whose sleep-related beliefs became more realistic and flexible with the type of treatment described in this book spend less time awake in the middle of the night, gain more confidence in their ability to sleep, and rate their insomnia symptoms as less severe" (Carney and Edinger, 2006).

What if I believe I need 8 hours of sleep?

This is one of the most common sleep myths addressed by Dr. Charles Morin. "There's a wide range of sleep needs. The average amount of sleep needed for an adult is unknown but is probably less than eight hours". More importantly, "sleep duration is only one of many determinants of daytime functioning; within reason, sleep quality is probably more important than the total amount of sleep".

Is it normal to wake up during the night?

Absolutely. "Brief arousals are a normal part of the sleep process. Although most are not long enough to be remembered in the morning, the average number of awakenings per night is twelve" (Bonnet and Arand, 2007). "A normal amount of time to spend awake in bed is up to thirty minutes".

How long does CBT-i take to work?

While individual results vary, many people see improvements within a few weeks. The full program typically takes 4-8 weeks to complete, but most people start seeing results in just 2 weeks. The NIH State-of-the-Science Conference Statement confirms that, unlike medication that may lose effectiveness over time, the skills learned in CBT-i continue to benefit you long after treatment ends.

Can older adults benefit from CBT-i?

Yes! "While there are increased awakenings from sleep with aging, not all older adults develop insomnia. There are also things you can do (as outlined in this book) to prevent insomnia as you age". Research shows that older adults can successfully improve their sleep quality using CBT-i techniques (Benloucif et al., 2004).

Where can I find more information or a CBT-i provider?

For additional resources and to find certified CBT-i providers, visit:

For self-help resources, consider:

Remember, as William C. Dement, MD, Ph.D., professor of psychiatry and sleep medicine at Stanford University School of Medicine notes about CBT-i resources: they "will no doubt help millions...as it clearly explains not only what to do, but also why."