The best recovery from insomnia involves a multifaceted approach. Addressing physical and psychological contributing factors is step 1. Often medications are needed. However, CBT-I, or cognitive behavioral therapy for insomnia, is an evidence-based treatment that can improve sleep without medication.
Insomnia
Find a therapist who specializes in CBT-I:
If you’re more of a self-guided learner or want to explore other resources before committing to working with a therapist, try the following:
SleepEZ Digital CBT-I Course - Developed by the Department of Veterans Affairs but available to the general public for free on-demand.
Insomnia Coach app - The VA also made an app! Also free and available to the general public.
Slumber Camp - self-guided 28-day course
Conquering Insomnia CBT-I Program - 5 week, 5 session online pdf-based program
Book: Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications by Jade Wu - if books are more your thing, let Dr. Wu guide you through the science of sleep and effective tools to improve yours.