4 min read

CBTi: A Proven Method to Help You Sleep Better

Struggling with sleep? CBTi might be the long-term solution you’ve been looking for.

CBTi often includes tools like

  • Sleep diaries to track habits

  • Sleep restriction (limiting time in bed to improve sleep efficiency)

  • Relaxation techniques such as deep breathing or mindfulness

  • Creating a calming bedtime routine

Why is CBTi so effective?

CBTi treats the root cause of poor sleep—not just the symptoms. And it empowers you to take control of your sleep in a natural, medication-free way. Studies show it’s just as effective as sleeping pills in the short term, and even more effective in the long term.

In fact, a major review from the American College of Physicians recommends CBTi as the first-line treatment for adults with chronic insomnia.

Research-backed results

A 2015 meta-analysis published in the Annals of Internal Medicine concluded that CBTi significantly improves sleep onset, sleep maintenance, and overall sleep quality—without the side effects of medication.

Source: Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis (2015) https://pubmed.ncbi.nlm.nih.gov/26054060/

Who can benefit from CBTi?

  • People with long-term trouble sleeping

  • Those who’ve tried sleep aids without success

  • Anyone looking for a long-term, natural sleep solution

How can you get started?

CBTi can be delivered by a sleep coach, therapist, or through digital apps—like Hvil—that guide you through the process with tailored support.