Looking at how your thoughts about sleep can affect your ability to fall asleep. It helps you identify and change negative thoughts or worries about not sleeping well.

Addressing behaviors that might contribute to insomnia, such as irregular sleep schedules or spending too much time in bed awake. CBT-I helps establish healthier sleep habits.

Restricting the amount of time spent in bed to match the actual time spent sleeping. This helps build a stronger association between the bed and sleep

Creating a sleep-conducive environment and associating the bed with sleep rather than wakefulness.

Changing negative thoughts or worries about sleep into more positive and realistic ones, reducing anxiety about the process of falling asleep.

Teaching relaxation techniques to manage stress and calm the mind before bedtime.

Establishing healthy sleep habits, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants close to bedtime.

Gradually increasing the time spent in bed as sleep improves, allowing for a more natural and positive sleep routine.