Can’t Sleep? 7 Proven CBT-I Tips for a Restful Night

Can’t sleep? You’re not alone. Millions of people globally lie awake each night, minds racing, wondering how to fall asleep or how to stay asleep through the night. Whether it’s trouble switching off, waking at 3 a.m., or relying on sleeping pills that no longer work, these are all signs of insomnia — a learned pattern that can be unlearned.

As a CBT-I clinician, I help clients retrain the brain and body for natural sleep using Cognitive Behavioural Therapy for Insomnia (CBT-I) — the same scientifically proven method developed by Dr Gregg Jacobs who teaches in sleep medicine at the Harvard Medical School and used by sleep clinics worldwide.

Here are seven practical, evidence-based ways to calm your system and rebuild your sleep rhythm.

1. Stop Forcing Sleep — Get Up Instead

When you lie awake for more than 15–20 minutes, get out of bed.

CBT-I research shows that staying in bed awake teaches the brain that “bed = wakefulness.” Instead, move to a quiet, dimly lit space and do something calming. Return to bed only when drowsy.

2. Keep One Rising Time — Every Day

Your strongest sleep cue is a consistent wake-up time.

A fixed rising time resets the circadian rhythm (Wake Sleep Brain Cycle) and rebuilds sleep pressure. Even after a poor night, get up at your usual time — it strengthens tomorrow’s sleep drive.

3. Build Sleep Pressure, Don’t Drain It

Shortening time in bed temporarily increases “sleep efficiency” — it is expressed as a percentage. Time Asleep / Time in Bed. That means these Rules:

• No naps

• No early nights

• No sleep-ins

Good sleepers average 85 %+ sleep efficiency; insomniacs much less. Following this schedule increases deep, consolidated sleep.

4. Cool Body, Warm Daylight

Your body temperature rhythm guides sleep: high body temperature by day, low by night. To reset it:

• Exercise: 20 min moderate late afternoon.

• Warm bath: within 2 hours of bed.

• Cool, dark room: for the temperature drop that triggers sleep onset.

• Morning sunlight or a daylight lamp at breakfast re-anchors your body clock.

5. Challenge Negative Sleep Thoughts (NSTs)

Insomnia thrives on anxious thoughts like:

• “If I don’t get eight hours, tomorrow will be a disaster.”

CBT-I replaces them with Positive Sleep Thoughts (PSTs):

• “If I sleep less tonight, my body will build more pressure and sleep deeper tomorrow.”

Reframing sleep beliefs reduces stress and restores trust in your body’s ability to sleep naturally.

7. Phase Out Sleeping Pills Safely

CBT-I helps 80–90 % of users reduce or stop sleep medication.If prescribed tablets, speak with your GP about tapering gradually:

• Week 1 – skip two low-stress nights, halve dose

• Week 2 – alternate-night reduction

• Week 3 – maintain dose-free nights

Putting It All Together

If poor sleep lasts more than three months or affects your mood, focus, or safety, seek professional support.CBT-I is the gold-standard treatment for chronic insomnia — safer and more effective long-term than medication.

References

• Jacobs G.D. (2009). Say Good Night to Insomnia. Henry Holt & Co.

• Taylor D.J. et al. (2018). Sleep, 41(6), zsy069 LINK.

• CBTI-Military Manual, U.S. DoD (2019) LINK.

Written by

Myles Doyle, Certified in Cognitive Behavioural Therapy for Insomnia (CBT-I) and trained under Dr Gregg Jacobs’ Harvard-developed insomnia programme. He is a psychotherapist in advanced clinical training, Myles provides therapy in-person and online across Ireland through InsomniaTreatment.ie. His clinical approach combines evidence-based CBT-I methods with relaxation and mindfulness techniques to help clients overcome chronic insomnia naturally.