For Veronica Smith, a decent night’s sleep felt like a distant memory. Beginning in her freshman year of college, insomnia became a persistent companion, draining her energy and hindering her concentration. “I would feel just drained, low energy, hard time concentrating,” she recalled. “I felt like I could sleep for days if I had the chance.” Over the years, Smith pursued a range of remedies – sleeping pills, acupuncture, meditation, eliminating caffeine, consultations with sleep specialists, and even a stellate ganglion block, a treatment sometimes used for veterans experiencing insomnia and PTSD – but nothing provided lasting relief. The struggle with chronic sleeplessness is far from unique, and increasingly, adults are turning to a structured approach traditionally used for infants: sleep training. Specifically, they’re seeking out Cognitive Behavioral Therapy for Insomnia, or CBT-I.
While the term “sleep training” often evokes images of parents guiding babies toward self-soothing, the principles are now being applied to adults seeking to reclaim restful nights. CBT-I is gaining traction as an evidence-based psychotherapy approach, widely considered the gold standard for treating insomnia. Smith’s experience, which began in June 2025 after a suggestion from her therapist, proved transformative. She combined CBT-I with Eye Movement Desensitization and Reprocessing (EMDR) therapy, and the results were significant. “It was a miracle,” she said. “I’m a disciplined person. I’m a type-A person. I do routines and all of the things. But this really helped.”
Understanding Adult Sleep Training with CBT-I
The rise in interest in adult sleep training reflects a growing awareness of the limitations of quick fixes and a desire for sustainable solutions to sleep problems. Unlike the proliferation of sleep “hacks” promoted on social media, CBT-I offers a systematic and comprehensive protocol. The approach doesn’t focus on a single aspect of sleep disturbance, such as anxiety or a poor bedtime routine, but rather addresses the underlying behaviors that contribute to insomnia.
According to Dr. Meredith Broderick, a neurologist and board-certified sleep and behavioral sleep medicine specialist, CBT-I comprises five key components: sleep hygiene, relaxation or stress reduction techniques, stimulus control therapy, sleep restriction, and cognitive therapy. These components work to address unproductive behaviors that individuals develop over time as they attempt to cope with insomnia. These adaptations can include spending excessive time in bed, avoiding activities for fear of being too tired, or resting frequently during the day – behaviors that, despite seeming helpful, ultimately fail to resolve the underlying sleep issues. The core principle is to retrain the brain and body to associate the bed with sleep, and to break the cycle of negative thoughts and behaviors that perpetuate insomnia.
The Five Components of CBT-I
Each component of CBT-I plays a distinct role in addressing the multifaceted nature of insomnia:
- Sleep Hygiene: Establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing the sleep environment (dark, quiet, cool).
- Relaxation/Stress Reduction: Employing techniques like progressive muscle relaxation, deep breathing exercises, or mindfulness meditation to reduce physiological arousal and promote calmness.
- Stimulus Control Therapy: Strengthening the association between the bed and sleep by only using the bed for sleep and intimacy, and getting out of bed if unable to fall asleep within a reasonable timeframe.
- Sleep Restriction: Temporarily reducing the amount of time spent in bed to consolidate sleep and increase sleep drive.
- Cognitive Therapy: Identifying and challenging negative thoughts and beliefs about sleep that contribute to anxiety, and insomnia.
Beyond the Basics: Combining CBT-I with EMDR
Veronica Smith’s success story highlights the potential benefits of combining CBT-I with other therapeutic approaches. She paired CBT-I with EMDR therapy, which is often used to treat trauma. EMDR therapy helps individuals process distressing memories and emotions, which can be a contributing factor to insomnia in some cases. While CBT-I addresses the behavioral and cognitive aspects of insomnia, EMDR can address underlying emotional issues that may be fueling the sleep disturbance.
The National Institutes of Health (NIH) recognizes CBT-I as a highly effective treatment for chronic insomnia. Research demonstrates its ability to improve sleep quality, reduce sleep latency (the time it takes to fall asleep), and decrease reliance on sleep medication.
For those struggling with persistent sleep problems, exploring CBT-I with a qualified healthcare professional may offer a path toward more restful nights and improved overall well-being. The process requires commitment and consistent effort, but as Smith’s experience illustrates, the rewards can be life-changing.
As more individuals seek effective, long-term solutions for insomnia, the demand for qualified CBT-I therapists is likely to grow. Finding a provider with specialized training in behavioral sleep medicine is a crucial first step toward reclaiming control of your sleep and improving your quality of life.
Disclaimer: This article provides general information and should not be considered medical advice. If you are experiencing sleep problems, please consult with a qualified healthcare professional for personalized diagnosis and treatment.
If you are struggling with insomnia or other mental health concerns, resources are available. You can reach the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357).
The growing recognition of adult sleep training and the effectiveness of CBT-I suggests a shift toward more holistic and evidence-based approaches to sleep health. Continued research and increased access to qualified therapists will be essential to address the widespread problem of insomnia and help more individuals experience the restorative benefits of a good night’s sleep.
Have you tried CBT-I or other sleep training methods? Share your experiences in the comments below, and please share this article with anyone who might benefit from this information.
