Cognitive behavioral therapy for insomnia (CBT-I) is an evidence-based treatment for chronic insomnia. It helps improve your ability to fall asleep, stay asleep and wake feeling rested.

Chronic insomnia is when you have difficulty sleeping at least three nights per week for three months or longer. It can affect your energy, mood, concentration and quality of life.

We offer CBT-I at our outpatient centers in both Glenview and Grayslake through a short-term program designed to help you achieve lasting improvements in sleep.

Request an Appointment

Call 312.695.1800 or request an appointment online.

About CBT-I

CBT-I is a brief, goal-oriented therapy provided by a trained sleep psychologist. Most people have four to six sessions. CBT-I focuses on changing the thoughts and behaviors that contribute to sleep difficulties.

How CBT-I Can Help You

• It’s effective. According to research, 7 to 8 out of 10 people have significant improvements with CBT-I.
• It lasts. Benefits can last for at least two years and are longer lasting than those seen with medications, according to clinical trials.
• It empowers you. You can use the CBT-I strategies after treatment ends.
• It has minimal side effects. CBT-I avoids the grogginess, dependence and long-term side effects associated with sleep medications.

What to Expect

CBT-I is a brief, goal-oriented therapy provided by a trained sleep psychologist. Most people have four to six sessions.

First, you will have an appointment to:

• Determine if you meet criteria for chronic insomnia.
• See if CBT-I is a good fit for you.
• Identify the behaviors, thoughts and feelings that cause and continue your insomnia.

During your sessions with a sleep psychologist, they will:

• Teach you about the science of sleep.
• Review the sleep patterns and progress you track in a sleep diary.
• Help you learn habits and strategies that are proven to help you achieve better sleep.

How It Works

CBT-I focuses on changing the thoughts and behaviors that contribute to sleep difficulties. To do that, it uses evidence-based techniques, including:

• Setting a consistent wake-up time.
• Limiting time in bed to increase your body’s need for sleep so it’s easier to fall and stay asleep.
• Strategies to address unhelpful sleep-related thoughts, such as challenging unrealistic beliefs, so they don’t affect your sleep as much.
• Techniques like controlled breathing, progressive muscle relaxation or pleasant imagery to help you get sleepy.

How to Know if CBT-I Is Right for You

CBT-I may be right for you if you:

• Have difficulty falling or staying asleep
• Wake too early or feel unrested
• Feel frustrated or anxious about sleep
• Have not improved your sleep with other approaches
• Are seeking a long-term solution

CBT-I can be effective whether or not you are currently using sleep medication.

CBT-I: A Proven, First Line Intervention for Chronic Insomnia