CBT for Insomnia: Techniques to Improve Sleep Quality

Posted: April 9, 2025

Struggling with falling asleep or staying asleep can affect every part of your life. When poor sleep becomes a regular pattern, it can lead to fatigue, difficulty concentrating, irritability, and even anxiety or depression. At Center for Embodied Resilience & Wellness, PLLC in Chapel Hill, North Carolina, we offer Cognitive Behavioral Therapy for Insomnia (CBT-I)—a research-backed, non-medication approach to help you reclaim restful sleep.

What Is CBT-I?

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment that addresses the root causes of insomnia. Unlike sleeping pills, which may offer short-term relief, CBT-I focuses on changing the thoughts and behaviors that disrupt healthy sleep patterns.

Core Techniques of CBT-ICBT-I includes several practical techniques that are tailored to your sleep challenges. This includes:

Stimulus control - Encourages using the bed only for sleep to strengthen the connection between your bed and restful sleep.
Sleep restriction - Helps reset your internal clock by limiting time in bed to increase sleep efficiency.
Cognitive restructuring - Targets negative thought patterns about sleep and replaces them with more balanced, realistic beliefs.
Relaxation training - Introduces breathing techniques, guided imagery, or progressive muscle relaxation to quiet the mind and body.

Long-Term Benefits

With consistent practice, these techniques help train your body and mind for better sleep. Many clients report falling asleep faster, waking less during the night, and feeling more refreshed during the day—often within just a few weeks.

Improve Your Sleep Naturally in Chapel Hill, NC

If insomnia is interfering with your daily life, CBT-I could be the solution you need. Contact Center for Embodied Resilience & Wellness, PLLC to learn more about how anxiety therapy and CBT-I can help you achieve restorative, lasting sleep. We proudly help clients throughout the Chapel Hill, NC, area, and our team looks forward to working with you.