Have you ever found yourself taking a convoluted flight route, only to realize it took far longer than driving? It's like choosing what seems easiest, only to end up with more complications. Similarly, many individuals struggling with insomnia have tried numerous treatments over the years yet often find themselves still seeking relief. Investing time and energy into solutions that don't work is frustrating. That's why I believe in the effectiveness of Cognitive-Behavioral Therapy for Insomnia (CBT-i). While it may require more effort upfront, CBT-i offers a direct route to better sleep without the drawbacks of other treatments.

What the article covers:

• The American Journal of Lifestyle Medicine highlights Cognitive-Behavioral Therapy for Insomnia (CBT-i) as an effective but underutilized treatment.
• 33% to 50% of adults experience regular sleep difficulties, contributing to various medical issues such as cognitive impairment, compromised immune function, and mental health disorders.
• Prescription sleep medications often lead to dependency and worsening sleep patterns over time.

What you need to know:

• CBT-i is the most effective nonpharmacological treatment for chronic insomnia, offering results comparable to sleep medication without side effects or relapse episodes.
• Despite its effectiveness, CBT-i remains underutilized due to a shortage of trained practitioners and a bias towards promoting sleep medication over CBT-i.

Why it matters:

• Choosing CBT-i over medication offers a direct route to improving sleep without the risk of dependency or adverse effects.
• While medication may seem easier, CBT-i provides a more sustainable solution for achieving restful sleep and overcoming insomnia in the long term.

If you're looking for a reliable path to better sleep, consider trying CBT for Insomnia. While it may require more effort than taking a pill, the journey is smoother, and you're more likely to reach your destination without complications along the way.

Sleep difficulties are an extremely prevalent health problem, with about 33% to 50% of adults reporting regular difficulty falling asleep or staying asleep. About 7% to 18% of adults meet the criteria for an insomnia disorder.1,2 Sleep disruptions contribute to a variety of medical problems, including cognitive impairment, reduced immune function, metabolic imbalance, and exacerbation of psychiatric conditions.3 The most effective nonpharmacological treatment for chronic insomnia is cognitivebehavioral therapy for insomnia (CBT-i). CBT-i produces results that are equivalent to sleep medication, with no side effects, fewer episodes of relapse, and a tendency for sleep to continue to improve long past the end of treatment. The long-term improvements seem to result from the patient learning how to support and promote the body’s natural sleep mechanism. The five key components of CBT-i are sleep consolidation, stimulus control, cognitive restructuring, sleep hygiene, and relaxation techniques. Although CBT-i is a safe and highly effective treatment for insomnia, unfortunately, it is underutilized, primarily because of two reasons: (1) There is currently a shortage of trained CBT-i practitioners. (2) Patient are much more likely to learn about sleep medication as a treatment for their insomnia (via drug advertisements and prescribing physicians) than CBT-i. Physicians and health care providers can play an important role in educating their patients about CBT-i and recommending it as a first-line treatment for chronic insomnia.