CBT for insomnia (CBT-I)
The recommended first treatment for chronic insomnia in adults—not just 'sleep hygiene'.
Established: Sleep
CONDITION GUIDE · REVIEWED OCTOBER 5, 2026
Sleep
Insomnia, delayed sleep timing, sleep apnea and restless legs are common alongside ADHD, autism, depression, anxiety and bipolar disorder, and they can make daytime symptoms much worse. CBT-I is the first-line treatment for chronic insomnia in adults.
START WITH YOUR GOALS
What would make life better?
Falling asleepStaying asleepConsistent scheduleDaytime energyMedication effects on sleep
GOOD FIRST STEPS
- Keep a two-week sleep diary.
- Ask about sleep apnea if there’s snoring or gasping.
- Ask whether any current medication affects sleep.
CARE TO LEARN ABOUT
Established and guideline-supported options
Labels show the evidence for Sleep specifically. Whether any option is right for a person is a decision to make with a qualified clinician.
Sleep assessment & sleep-focused care
Poor sleep worsens almost everything—and often has treatable causes.
Established: Sleep
PRACTICAL SUPPORTS
Supports that often help day to day
Physical activity & exercise
Supports mood, sleep and health; a treatment option for some depression and a helpful add-on elsewhere.
Established: DepressionEmerging: ADHD
THINGS PEOPLE ASK ABOUT
Emerging, experimental—and not recommended
You’ll hear about these online. We include them so you can see what the evidence actually says—not because they’re recommended.
Melatonin
A sleep-timing hormone sold over the counter in the US; evidence depends on the sleep problem and the person.
Promising: Sleep
OFTEN OCCURS WITH
Co-occurring conditions worth discussing
Treating a co-occurring condition can change daily life more than anything else.
BRING TO YOUR NEXT APPOINTMENT
Questions to ask
- Could a sleep disorder be involved?
- Is CBT-I available to us, in person or digitally?
FIND SPECIALIZED HELP
Where to look
Go deeper: Melatonin and sleep brief
Educational, not medical advice. NeuroCoach is an educational and care-navigation resource, not a medical provider. Information about medications, supplements, therapies, devices, clinical trials and community experiences is provided for education and exploration and is not a recommendation, diagnosis or treatment plan. Evidence varies substantially among interventions. Decisions about medical or mental-health treatment should be made with an appropriately qualified healthcare professional. Do not start, stop or change medication, supplements or treatment based solely on information found here.
Sources
Sources checked October 5, 2026. Links support this page; they don’t imply endorsement of NeuroCoach.
- Behavioral and psychological treatments for chronic insomnia disorder in adults American Academy of Sleep Medicine (J Clin Sleep Med, 2021)
- Sleep CDC