Cognitive Behavioral Therapy for Insomnia (CBT-I)

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, non-pharmacological treatment for chronic insomnia, consistently outperforming sleeping pills in long-term efficacy. A 2022 meta-analysis of 60 trials found CBT-I reduces sleep onset latency by an average of 18 minutes more than medication, with zero side effects. This data-led approach targets dysfunctional thoughts and behaviors around sleep, helping 75% of participants achieve remission within six to eight sessions. Compared to #1's consistent schedule, CBT-I is clinically proven for those with persistent insomnia but requires a trained therapist or structured online program costing $100–$500.