This 2022 paper reviews the current evidence on cognitive behavioral therapy for insomnia (CBTi).
Authors claim, “There is now an overwhelming preponderance of evidence that in-person CBTi is effective, as effective as sedative hypnotics [sleep medications] during acute treatment, and is more effective than sedative hypnotics in the long term.” As a result, CBTi is now considered first-line treatment for chronic insomnia by the American College of Physicians.
The paper also compares the effectiveness of in-person CBTi with internet or app-based therapy. Findings reveal that in-person therapy is generally the most effective. However, people undertaking online CBTi still experienced benefits, leading to the recommendation that online or app-based CBTi “may be an adequate alternative when in-person or telemedicine is not available.”
Note – CBTi Coach is an insomnia app available for free to everyone.
I kept seeing CBTi recommended as a treatment for insomnia but wasn’t sure if it had a good evidence base behind it. This paper certainly assures me that CBTi is effective, and for those who don’t have access to a CBTi trained therapist, high-quality apps or online programs are likely to be helpful.