CBT-i
Users Data
Aug 19, 2025
Medically Reviewed by
Dr. Elaine Blank, PhD
If you've been struggling with sleep problems, you're likely wondering how long is too long to suffer in silence—and whether your situation is typical. Recent data from over 21,000 sleep quiz respondents reveals striking patterns about sleep problem duration, gender differences, and the most common approaches people try before seeking evidence-based help. For those seeking structured support, apps like Rest, which applies the scientifically-validated principles of Cognitive Behavioral Therapy for Insomnia (CBT-I), offer accessible pathways to better sleep based on decades of clinical research.
How Long Have Most People Been Struggling With Sleep Problems?
The reality is sobering: the majority of people experiencing sleep difficulties have been dealing with them for extended periods. Our analysis of 21,694 quiz responses from 2025 reveals that approximately 78% of respondents have been experiencing sleep problems for a year or more, with many reporting struggles spanning several years or even their entire adult lives.
Gender differences emerge clearly in the data:
Women: 77.4% report sleep problems lasting a year or longer
Men: 81.6% report sleep problems lasting a year or longer
The most common duration category for both genders was "several years," representing 42.4% of all female respondents and 56.9% of male respondents. Even more concerning, over 20% of women and 16.7% of men report experiencing sleep difficulties for their "entire adult life".
Is There Hope for Long-Term Sleep Problem Recovery?
Absolutely. Research consistently demonstrates that even individuals with chronic insomnia—defined as sleep difficulties lasting three months or longer—can achieve significant and lasting improvements through evidence-based treatments like CBT-I [1].
A landmark long-term study tracking patients for 24 months after CBT-I treatment found remarkable durability in therapeutic gains. Sleep onset latency (time to fall asleep) decreased by an average of 11-19 minutes and remained stable, while wake time after sleep onset improved by 41-76 minutes depending on the treatment approach [1]. These improvements weren't just temporary—they were maintained for years after treatment completion.
The research reveals a hopeful timeline for recovery: Typically, CBT-I treatment is delivered over 6-10 weeks with weekly sessions, and between 70-80% of patients achieve a therapeutic response during acute treatment [2]. Even more encouraging, 50-60% of treatment responders achieve complete remission within 6-12 months following therapy [2].
What Approaches Have People Already Tried Before Finding CBT-I?
Sleep medication dominates as the go-to solution, regardless of how long someone has been struggling. Among long-term sufferers (those with problems lasting several years or their entire life), 34.1% tried sleep medication as a standalone approach—representing the single most common intervention attempted.
The pattern among chronic sufferers shows:
Sleep medication alone: Most common approach (34.1%)
Combined interventions: 52.4% tried combinations of sleep medication with routine changes, staying in bed longer, and caffeine modifications.
Self-directed approaches: 9.6% tried non-medication interventions including routine changes, caffeine adjustments, and extended time in bed.
No interventions: 7.5% reported not trying any of the mentioned approaches
Interestingly, even short-term sufferers (those with problems lasting weeks to months) gravitated toward medication first, with 70.9% choosing sleep medication (either alone or in combination with other approaches) and 10.6% not trying any of the mentioned interventions.
Do Gender Differences Matter for Treatment Success?
Research reveals important gender considerations for long-term treatment outcomes. A comprehensive study examining sex differences in CBT-I effectiveness found significant variations in how men and women respond to different treatment sequences over time [1].
Key findings include:
Women showed continued improvement in combined CBT-I plus medication approaches from 6 to 24 months post-treatment
Men displayed different response patterns, with some treatment combinations showing worsening symptoms over the same period
In CBT-I only conditions, men showed significant improvement from 6 to 24 months, while women's results remained stable
These differences suggest that while CBT-I is effective for both genders, the optimal treatment approach and timeline may vary. The research emphasizes that individualized treatment planning remains crucial for long-term success.
Why Don't Quick Fixes Work for Chronic Sleep Problems?
The data reveals a concerning pattern: people often exhaust multiple approaches before discovering evidence-based treatment. Many respondents tried combinations of medication, routine changes, extended time in bed, and caffeine modifications—approaches that, while well-intentioned, don't address the underlying mechanisms perpetuating chronic insomnia.
Research explains why these common approaches often fall short:
Sleep medication, while providing short-term relief, doesn't teach the self-management skills necessary for long-term recovery. Studies show that participants who used sleep medication on an "as needed" basis were more likely to resume medication use at long-term follow-ups compared to those who completed medication tapering protocols [1].
"Staying in bed longer"—a common strategy among quiz respondents—actually perpetuates insomnia by creating a mismatch between sleep opportunity and sleep ability, a core problem that CBT-I specifically addresses through sleep restriction therapy [2].
When Should You Consider Professional CBT-I Treatment?
The quiz data suggests that many people wait far too long before pursuing evidence-based treatment. With over three-quarters of respondents experiencing problems for a year or more, and many trying multiple ineffective approaches, earlier intervention could prevent years of unnecessary suffering.
Consider CBT-I if you experience:
Sleep difficulties lasting 3+ months (meets chronic insomnia criteria)
Taking 30+ minutes to fall asleep regularly
Waking for 30+ minutes during the night regularly
Daytime impairment related to sleep problems
Dependence on sleep medication you'd like to reduce or eliminate
Research strongly supports CBT-I as first-line treatment, with the American College of Physicians, European Sleep Research Society, and other major medical organizations recommending it as the initial intervention for chronic insomnia [2].
What's the Bottom Line for Long-Term Sleep Problem Sufferers?
Duration of sleep problems doesn't determine treatment success. The research demonstrates that individuals with chronic insomnia—even those suffering for decades—can achieve significant, lasting improvements through properly implemented CBT-I. A study tracking participants for up to 31 months post-treatment found that therapeutic gains were not only maintained but continued to improve over time, particularly for total sleep time [1].
For those who have been struggling for months or years, the message from both the quiz data and clinical research is clear: it's never too late to pursue effective treatment, and the duration of your sleep problems doesn't predict your capacity for recovery. Whether through structured programs or CBT-I-based applications, evidence-based approaches offer hope for breaking the cycle of chronic insomnia and achieving the restorative sleep that supports long-term health and well-being.
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] Morin, C.M., & Espie, C.A. (2003). Insomnia: A Clinical Guide to Assessment and Treatment. New York: Springer Publishing.