How can you sleep better: CBT-I

Key Facts

CBT-I (Cognitive Behavioral Therapy for Insomnia) is made up of several elements. It addresses sleep-related behavior, helps calm fear and racing thoughts, and teaches how sleep works and what affects it.
It’s the whole process that helps—not just one or two pieces. So if you’ve tried something from CBT-I and still struggle with sleep, it’s likely those tools were used separately or without structure.
Over the last 25 years, research shows CBT-I helps about 70–80% of people improve their sleep. In private practice, success rates are often between 85–93%.
The most common changes after going through the process include falling asleep faster, sleeping longer, and waking up less during the night.
Those who complete the full CBT-I process are 51% less likely to experience insomnia again compared to those who don’t complete it.

About the Method

CBT-I is a structured, research-based method from the United States, developed specifically for long-term sleep difficulties. In many Western countries, it’s considered the main approach for helping with chronic insomnia. In Lithuania, it’s still fairly new. That might be why you’re only now coming across it and wondering what it is—or whether it’s something you need.

This approach works in several ways: we explore thoughts and beliefs about sleep, change habits that keep sleep disrupted, help the body transition from stress to calm, and provide education so you understand why each step matters.

The method is clearly structured, ensuring that each part of the process happens at the right time. That’s how it brings the most benefit. CBT-I is based on scientific research, so every step has been shown to make a real difference.

Unlike general talk-based approaches, CBT-I is goal-oriented and focused specifically on sleep. It’s a collaborative process with practical tools to help shift patterns and improve rest.

What Can You Expect from CBT-I?

1. It works with the root causes of insomnia:

One of the key strengths of CBT-I is that it doesn’t just cover up sleep issues—it helps uncover and address what’s really behind them. Many people (my past self included) don’t realize that long-term insomnia actually changes the way our sleep system functions.

There are three core systems that regulate sleep: two are biological, one is psychological. During the CBT-I process, we work to reset whichever of these have gone off track.

That’s why medication often helps only for a while. Pills can mask symptoms, but they don’t fix what’s underneath. As soon as the medication stops, the same sleep struggles return. Supplements, silk pillowcases, and calming rituals often don’t go deep enough either.

CBT-I focuses on the causes, not just the symptoms.

2. It improves sleep quality:

One of the main goals is to help you sleep better, not necessarily longer. If you’re hoping for 8–9 hours every night right away, that might not be realistic—especially if that hasn’t been your pattern for the past few years.

The first priority is quality—more continuous, less fragmented sleep. Duration comes later, and it’s shaped by your history, biology, and age.

That said, most people notice fewer or shorter night-time wakeups, faster sleep onset, and deeper rest.

3. It supports daytime functioning:

Beyond better nights, CBT-I gradually improves how you feel and function during the day. As sleep stabilizes, most people report better mood, sharper thinking (like planning and focus), and a general lift in energy and motivation.

But the body needs time. These changes come to those who not only complete the process but also keep using what they’ve learned afterward. This method isn’t like a diet—it’s more like a new way of nourishing yourself.

4. It can reduce medication reliance:

Almost everyone who finds their way to me has already tried many things—including medications. Some are still using them; some have stopped.

It’s important to know that while medications can help short-term, CBT-I offers a longer-term, non-medicated approach—especially for chronic cases. When followed with consistency, it can reduce or even eliminate the need for sleep meds.

For many, that’s a huge relief—especially for those who experience side effects or feel uneasy about relying on pills. It may also help those who turn to alcohol to fall asleep.

5. It helps quiet unhelpful thoughts:

Insomnia often comes with anxiety about sleep itself. That can mean dreading the night or feeling tense in bed. Even just a few bad nights can trigger beliefs like: “I’ll never sleep well again.”

CBT-I gives you tools to work with those thoughts. You’ll learn how to spot the ones that aren’t helping, challenge them, and start to replace them with more balanced thinking.

What You Should Know Before Starting

CBT-I isn’t for everyone. It requires effort, discipline, and a willingness to get uncomfortable. Here’s why:

We work with your sleep routines—which means changing long-held patterns. Even unhelpful ones can feel safe or familiar. Change rarely feels easy at first.
The process asks for consistency. I can guide you and help map the way, but you’ll be the one walking it. I can’t pull you out of bed on hard mornings—you’ll need to do that for yourself.
You may feel sleepier at first. That’s normal. We’re helping your sleep system reboot. Sometimes that involves adjusting your schedule or temporarily limiting time in bed. This is part of the reset.

CBT-I is not a quick fix. But for those who commit, it can bring real and lasting relief. The discomfort is short-term. The benefits are long-term.

Short-term discomfort for long-term comfort...

Why Partnership Matters

Sometimes people come in hoping this will be like taking a car to a mechanic—“Fix it and call me when it’s done.” But that’s not how this works.

CBT-I is a team effort. During the process, we cover core knowledge and small, doable weekly tasks. These tasks are simple, but they matter. Because without action, nothing changes.

Can Sleep Improve on Its Own?

Yes—if insomnia is short-term. Often, sleep issues are triggered by stress. Once the stressful period ends (like exams or a tough job search), sleep can return naturally. In those cases, calming habits or herbal teas might be enough.

But if insomnia lasts longer than three months, it tends to stick—regardless of stress levels. By then, changes in the brain and body can keep the problem going. In those cases, one-size-fits-all advice usually isn’t enough.

That’s when structure, consistency, and expert support can make the difference.

What If It Doesn’t Work?

CBT-I isn’t a magic cure. Outcomes can depend on:

Other health conditions or medications: Some meds can interfere with sleep. So can untreated health issues like hormone imbalances or high blood pressure.
Your overall energy level: If your nervous system is worn down, progress may take more time. That’s okay—but patience is key.
How consistently you follow the plan: Skipping steps, even by 15 minutes, can throw things off. Sleep is sensitive. Consistency matters.
Mindset: “I’ll try this for two weeks” rarely leads to results. Most people need 4–6 weeks of focused work. If we commit, we commit. I’ll show up fully for you—you’ll need to show up for yourself.

Also, insomnia can return. Life brings stress (even the good kind). But I never say goodbye without a plan. You’ll leave with clear steps for what to do if sleep wobbles again.

Final Thoughts: Good Sleep Is Possible

Research and experience show that CBT-I really does help restore broken sleep. Around 80% of people who complete it report better rest.

Unfortunately, many still don’t know this option exists. Medication is often the default, but it’s not the only path. Sleep coaching and support grounded in CBT-I are available—and worth exploring.

If you’re living in the grip of insomnia, please know: you’re not alone. And it doesn’t have to stay this way.

Sleep is not a luxury. It’s a basic human need—and one that’s absolutely worth fighting for.

Book a session