Exploring the New Frontier of Insomnia Treatment: CBT-I Online

By Jared Levenson - Reviewed on September 25, 2023
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Insomnia is a night-time invader that creeps in stealthily, robbing millions of people worldwide of their precious sleep and peace of mind. You might be familiar with the term, but do you know what it truly entails? 

Let’s delve into insomnia symptoms and explore a novel approach to its treatment – Cognitive Behavioral Therapy for Insomnia (CBT-I) Online.

The Online Mental Health Review team is comprised of professionals with diverse backgrounds, ensuring that we bring you reliable and ethical information to help you make informed decisions about your mental health.

Let’s dive in!

What is Insomnia?

Insomnia is not just about the occasional restless night. It’s a persistent sleep disorder that can wreak havoc on your health, mood, and overall quality of life. There are two primary types of insomnia:

  1. Acute Insomnia: Temporary and often triggered by stress or traumatic events.
  2. Chronic Insomnia: Disorder delivered long-term sleep disruption occurring at least three nights per week for three months or more.

The effects of insomnia extend beyond mere tiredness. It can lead to decreased productivity, mood disorders, and severe health conditions like heart disease and diabetes.

Traditional treatments for insomnia have primarily included medication, which often comes with side effects and the risk of dependency. 

Enter Online CBT-I

CBT for Insomnia

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured program that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep.

  • Unlike sleeping pills, CBT-I helps you overcome the root causes of your sleep problems.
  • The exciting development in recent years is the advent of online CBT-I, a digital version of this therapy.
  • It brings the benefits of CBT-I right to your home, offering a convenient and affordable solution for those struggling with chronic insomnia disorder.

How Does Online CBT-I Work?

Online CBT-I follows the same principles and behavioral techniques as traditional CBT-I but leverages technology to make the process more accessible.

The therapy typically involves techniques like sleep restriction, stimulus control, and cognitive therapy.

  • Sleep Restriction: This technique limits your time in bed, causing mild sleep deprivation to help you sleep better.
  • Stimulus Control: It involves training your brain to associate your bed and bedtime with sleep and nothing else.
  • Cognitive Therapy: This technique challenges and changes unhelpful thoughts, beliefs, and attitudes about sleep.

Online CBT-I programs provide weekly individualized guidelines and feedback, making them a highly personalized form of treatment.

Why Choose Online CBT-I?

Online Mental Health Games: A Compressive Guide

Online CBT-I is not just a buzzword. It’s a scientifically proven method to treat insomnia effectively. 

A review of several studies found that CBT-I, including online versions, significantly improved sleep efficiency, total sleep time, sleep onset latency, and wake-after-sleep-once.

Here’s what you need to know:

  • Accessibility: Digital CBT-I can be accessed from anywhere, at any time.
  • Cost-effective: Compared to traditional in-person therapy, Digital CBT-I is usually more affordable.
  • Personalized: The treatment is tailored to your specific sleep issues and lifestyle.
  • Scientifically Proven: Multiple studies have shown the effectiveness of Digital CBT-I in treating insomnia.
  • Privacy: Your sessions are private and secure, ensuring your information remains confidential.
  • Interactive: Digital platforms often include interactive elements to keep you engaged and motivated.
  • Convenience: No travel or scheduling conflicts – therapy happens on your terms.
  • Long-term Benefits: Digital CBT-I provides skills you can use long after treatment.

How effective is CBT-I?

Telehealth vs Virtual Care: Unraveling the Differences

Studies have shown that CBT-I delivered via telemedicine can be as effective as in-person therapy for insomnia. 

Here’s just how effective it can be:

  • Highly Effective: In numerous studies, CBT-I is highly effective in treating chronic insomnia, often more so than medication. 
  • Long-term Benefits: Unlike sleep medications, CBT-I provides long-term solutions, helping to modify the thoughts and behaviors causing your insomnia. 
  • Reduces Sleep Latency: CBT-I has been found to reduce the time it takes to fall asleep significantly. 
  • Improves Sleep Efficiency: Your sleep efficiency, or time spent in bed sleeping, can significantly improve with CBT-I. 
  • Enhances Daytime Functioning: By improving sleep quality, CBT-I can also enhance your daytime functioning, mood, and quality of Life. 

Remember, while CBT-I offers substantial benefits, consulting with a healthcare provider to determine if it’s the proper treatment for your specific needs is essential.

How is CBT-I delivered?

Embarking on a journey towards better sleep can seem daunting, but understanding how CBT-I is delivered can make the process more manageable. Here’s what you can expect:

  1. Initial Assessment: Your journey begins with an in-depth assessment to understand your sleep patterns and identify potential triggers. 
  2. Sleep Hygiene Education: You’ll learn about good sleep habits and environmental factors that promote quality sleep. 
  3. Stimulus Control Therapy: This component helps you associate your bed with sleep and establish a consistent sleep-wake schedule. 
  4. Sleep Restriction: This involves limiting the time spent in bed to match the actual amount of sleep, helping to improve sleep efficiency. 
  5. Cognitive Therapy: Here, you’ll tackle the thoughts and worries that keep you awake, learning to replace them with more positive perspectives.
  6. Relaxation Techniques: You’ll learn techniques to calm your mind and body, preparing you for restful sleep. 

And remember, the journey towards better sleep is a marathon, not a sprint – patience and persistence are key!

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CBT-I Online Paid and Free Resources

Here’s a list of both paid and free online Cognitive Behavioral Therapy for Insomnia (CBT-I) programs:

Paid Online CBT-I Programs

  1. Conquering Insomnia Program: This program claims to help users overcome insomnia without relying on sleeping pills. Link
  2. Go! to Sleep: A web-based program by the Cleveland Clinic that makes CBT-I accessible to patients who may find in-person treatment challenging. Link
  3. Goodpath’s Online CBT-I for Insomnia Program: Goodpath offers a CBT-I program that is considered the first-choice therapy for people with insomnia. Link
  4. Somly’s CBT-I Program: An innovative program that promises to retrain your brain to sleep in only 6 weeks without using sleeping pills. Link

Free Online CBT-I Programs

  1. CBT-i Coach – National Center for PTSD: This mobile app developed by the VA provides various tools designed to help users manage insomnia. Although initially created for veterans with PTSD, it can be helpful for anyone with insomnia. Link
  2. Free Cognitive Behavioral Therapy for Insomnia (CBTi): This website offers educational content on CBT-I at no cost, making it a valuable resource for those seeking help with sleep issues. Link

Does CBT-I Have Risks?

Mental health journeys are unique and personal, and understanding potential risks is essential in making informed decisions about your care.

Here’s what you need to know about potential risks associated with CBT-I:

  • Temporary Sleep Disruption: In the initial stages of sleep restriction therapy, a component of CBT-I, you may experience increased sleepiness. However, this typically improves as your body adjusts. Source
  • Time and Commitment: CBT-I requires a significant time investment and commitment to behavioral sleep medicine changes, which can be challenging for some individuals. 
  • Not Suitable for Everyone: CBT-I might not be suitable for individuals with certain mental or medical conditions, such as bipolar disorder or chronic pain. Always consult with a healthcare provider before starting CBT-I. 
  • Limited Access: Access to trained CBT-I therapists can be limited, especially in rural areas. Telehealth services can help bridge this gap.

Discussing potential risks and benefits with a healthcare provider is crucial to ensure it’s the right choice for your unique situation!

Stellar Sleep For Mobile Insomnia Treatment

Meet Stellar Sleep, the #1 mobile app based on science, is designed to help you fall asleep faster and stay asleep longer.

Developed in collaboration with top sleep psychologists and therapists at Harvard, this award-winning app uses the power of psychology to help you sleep better. Our team bought and reviewed Stellar Sleep, and now we believe:

Stellar Sleep is not just an app; it’s a comprehensive sleep aid designed around cognitive-behavioral therapy – insomnia (CBT-I) principles. Meta-analysis shows CBT-I is a scientifically proven method that changes negative thought patterns and behaviors that can contribute to sleep problems. Researchers state, “CBT-I produces clinically significant effects that last up to a year after therapy.”

With Stellar Sleep, you get personalized, evidence-based treatment plans that guide you through habit-building exercises, CBT-I techniques, and more—all aimed at breaking the insomnia cycle and helping you achieve restful sleep.

Stellar Sleep Tools

  • Personalized Treatment Plans: Based on your unique sleep patterns and needs, Stellar Sleep provides tailored treatment plans to help you conquer insomnia.
  • Cognitive Behavioral Therapy-Insomnia (CBT-I): This app utilizes CBT techniques proven to help manage insomnia, teaching you how to change negative thoughts and behaviors impacting your sleep.
  • Habit Building Exercises: Create healthy sleep habits that encourage restful nights and energized days.
  • Expert Collaboration: Developed with input from top sleep psychologists and therapists, Stellar Sleep combines expert knowledge with user-friendly technology.
  • Evidence-Based: The strategies used by Stellar Sleep are based on scientific research, ensuring you receive a reliable approach to managing your sleep.

Try the Stellar Sleep Quiz for a free 7-day trial!

CBT-I Online Conclusion


Insomnia is a formidable foe, but with tools like online CBT-I, we’re better equipped than ever to fight back. Remember, everyone deserves a good night’s sleep. 

So, if you’re battling insomnia, consider exploring online CBT-I or online insomnia treatments. It could be the key to unlocking sleep and the peaceful slumber you’ve dreamed of.

For more sleep info and treatments for insomnia, please see the following Online Mental Health Review articles: Stellar Sleep review, CBT-I steps, CBT-I for insomnia, CBT-I online, CBT-I sleep diary, insomnia in females, subthreshold insomnia, insomnia test resources, somnologists, and causes of female insomnia.

If You Are In Crisis

In times of crisis, it’s essential to know that immediate help is available. If you or someone you know is considering self-harm or experiencing a mental health emergency, don’t wait for an online therapy appointment – reach out to these resources right away:

  • Emergency Services: If there’s immediate danger to you or others, dial 911 without delay. Your safety matters, and help is available.
  • 988 Suicide and Crisis Lifeline: If you’re contemplating self-harm, remember you’re not alone. Dial 988 to connect with the Lifeline network, offering emotional support 24/7. 
  • National Helpline of the Substance Abuse and Mental Health Services Administration (SAMHSA): For individuals struggling with mental health or substance abuse issues, call 1-800-662-HELP (4357). This free, confidential service provides treatment guidance, and information is available 24/7, 365 days a year.

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