If your problem is trouble falling or staying asleep — not primarily a breathing problem — the evidence-based treatment is CBT-I, cognitive behavioral therapy for insomnia. We will never insult you by selling “sleep hygiene” as a cure. The leading guideline recommends CBT-I first-line and suggests against sleep-hygiene education as a stand-alone treatment.
If you also snore heavily, wake gasping, or have witnessed pauses, pursue a breathing evaluation too — treating one problem will not fix the other. This page addresses the insomnia side.
If most of these are ticked, that pattern fits chronic insomnia — and CBT-I is the treatment with the strongest evidence.
CBT-I is a short, structured program — not a pill and not a lecture about screens. It uses techniques like stimulus control and sleep restriction to retrain your sleep, plus work on the thoughts that keep you awake. It is delivered by trained providers and through well-validated digital programs.
This tool is an educational companion and is not medical care. It does not diagnose or treat any condition and never changes a prescribed treatment. © 2026 Ken Hoyer / Body Plus Fitness.