The Best Treatment for Chronic Insomnia (and it isn't sleeping pills!)

Medically reviewed by Gregg Jacobs, PhD
2020-04-24

Our Cognitive Behavioral Therapy for Insomnia (CBT-I)

Goodpath is offering its own cognitive behavioral therapy for insomnia (CBT-I) program in conjunction with Dr. Gregg Jacobs PhD, a sleep medicine specialist with over 30 years of experience. 

Dr. Jacobs is one of the principal developers of CBT-I. He has delivered his CBT-I program that he developed and tested at Harvard Medical School to over 10,000 patients, as well as thousands of healthcare professionals and employees of large corporations.

CBT-I is better than sleeping pills. It is a cure for insomnia.

Sleeping pills work for many people. However, they don’t address the underlying causes of sleep problems. And, they’re not without risks and side effects. 

CBT-I is incredibly effective. 90% of people with insomnia can either reduce or eliminate the need for sleeping pills. Unlike sleeping pills, CBT-I improves sleep in the long-term and has no side effects.

CBT-I improves sleep in 75-80% of participants.  It is scientifically proven as safe and effective for chronic (long-term) insomnia. It is recommended as first-line therapy in sleep treatment guidelines from the:

  • American College of Physicians (ACP) 

  • American Academy of Sleep Medicine (AASM)

  • Veteran’s Administration/Department of Defense (VA/DoD)

CBT-I improves sleep in 75-80% of participants.

What is CBT-I?

In general, cognitive behavioral therapy (CBT) is a type of talk therapy (psychotherapy). It is effective in treating many conditions, like depression and anxiety. 

Cognitive behavioral therapy for insomnia (CBT-I) is specifically for people with chronic insomnia. It is a multimodal approach that includes cognitive therapy, behavioral treatment, and educational interventions. 

How Does CBT-I work?

A person learns about sleep and becomes familiar with their own sleep patterns. They identify their negative thoughts and behaviors about sleep. And, they use cognitive and behavioral techniques to change them. 

It includes: cognitive restructuring, sleep scheduling, stimulus control, relaxation, sleep hygiene, and medication tapering methods. Individuals keep a sleep diary to track their progress. All of these tools are designed to improve your sleep over time by changing your  sleep habits and behaviors.

The shift to Online CBT

Traditionally, CBT-I is provided by specially trained therapists in one-on-one or group sessions. 

There are now digital CBT-I programs that make it more available and less expensive.

 

Goodpath’s CBT-I program

In conjunction with Dr. Jacobs, we are able to offer our own digital CBT-I program as part of our integrative sleep program.

Goodpath’s 4-week program includes:

  • A weekly sleep diary that Dr. Jacobs personally reviews

  • Supporting lessons provided via email

  • Practice of techniques learned in each session

Each session of our program includes specific topics.

-✦-Basic facts about sleep -✦- Lifestyle behaviors-✦- 

-✦-Sleep scheduling -✦- Stimulus control techniques-✦-

-✦-Cognitive restructuring -✦- Methods to reduce sleep medicines-✦-

-✦-Relaxation techniques -✦-Lessening stress and improving sleep-✦-

Get Started

To get started with our integrative sleep program, that includes CBT-I, please take our sleep assessment.

For more information about sleep, please go to our Learn Center.