Coaching practices for Cognitive Behavioral Therapy Insomnia

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Cognitive Behavioral Therapy Insomnia, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I’ve already cut the caffeine, dimmed the lights, bought the blackout curtains and the cooling mattress
• I keep trying the obvious fixes
• It’s 2am and the clock has become a countdown
• By bedtime I’m already dreading another bad night, and the harder I try to force myself to sleep
• The second my head hits the pillow my mind starts up

Practices that may help

1. CBT for Insomnia (CBT-I), Made Practical
   Cognitive Behavioral Therapy for Insomnia (CBT-I) is a multi-component behavioral program that addresses the habits, thoughts, and patterns that perpetuate chronic insomnia. Multiple meta-analyses show it outperforms sleep medication for long-term outcomes and produces lasting improvement. It is the first-line recommended treatment for chronic insomnia — though it is more demanding than a pill and works best with a qualified therapist or guided program.
2. Use sleep hygiene as the foundation, not the cure
   Get the basics right (light, caffeine, temperature, schedule) but do not expect them alone to fix insomnia.
   CBT for Insomnia (CBT-I), Made Practical
3. Learn the two-process model of sleep
   Understanding how sleep pressure and the circadian clock interact removes the mystery from why sleep is unpredictable.
   CBT for Insomnia (CBT-I), Made Practical
4. Challenge catastrophic thoughts about sleep
   Identify and test the beliefs that turn a bad night into a disaster story.
   CBT for Insomnia (CBT-I), Made Practical
5. Break the anxiety-about-sleep loop
   Interrupt the cycle where worrying about not sleeping becomes the main reason you can not sleep.
   Stimulus Control for Sleep
6. Sleep Restriction Therapy
   Arthur Spielman’s sleep restriction therapy deliberately limits time in bed to match actual sleep time, building homeostatic pressure until the sleep drive overpowers the arousal that sustains insomnia. It is one of the most effective components of cognitive behavioral therapy for insomnia (CBT-I), with strong RCT support, though it requires tolerating increased daytime sleepiness for one to two weeks and is not appropriate without guidance for people with bipolar disorder, seizure history, or certain other conditions.
7. Schedule a worry time earlier in the day
   Contain bedtime worry by giving anxious thoughts a specific earlier window, then postponing them at night.
   CBT for Insomnia (CBT-I), Made Practical
8. Stimulus Control for Sleep
   Stimulus control therapy rebuilds the brain’s association between bed and sleepiness by reserving the bed exclusively for sleep, getting out when awake, and keeping a consistent wake time. It is the single most evidence-supported behavioral technique for chronic insomnia and a cornerstone of CBT-I.
9. Challenge the beliefs that make insomnia self-perpetuating
   Identify and revise the catastrophic beliefs about sleep that amplify arousal at bedtime.
   Sleep Restriction Therapy
10. Pair sleep restriction with stimulus control
    Use the restricted window only for sleep — not reading, screens, or lying awake — to re-pair the bed with sleepiness.
    Sleep Restriction Therapy

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