Yep, sleep therapy is a thing. Here's how it can help you
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the effectiveness of sleep therapy, benefits of the different types, and how they work. Plus, what you should consider before trying sleep therapy.
Is there anything more frustrating than being completely exhausted and not being able to fall asleep? You’re in bed, well aware of how tired you are (and how tired you’re going to be in the morning,) but sleep doesn’t come. No matter what you try— counting sheep, drinking a cup of tea, reading a boring book— you end up just lying there. It’s as if Mr. Sandman just skipped your house.
While sleep problems may be irritating and overwhelming, the good news is there are things you can do to overcome them. Yes, there are simple fixes that can help, like sprucing up your sleep environment or cutting back on caffeine, but if you really want to get to the bottom of why you’re having trouble falling asleep, you may want to try sleep therapy.
What is sleep therapy?
Sleep therapy is a collection of techniques and treatments designed to help people who have trouble sleeping get the rest they need. Whether you’re dealing with conditions such as insomnia, sleep apnea, or restless legs syndrome, or just having trouble falling asleep at night, sleep therapy can offer real, lasting relief by helping you understand why you’re having trouble getting shut eye.
Think of it like this: If you’ve been struggling with sleep, your body and mind may have developed habits over time that make the problem worse. Maybe you’ve started to associate your bed with stress, because of the time you’ve spent staring at the ceiling. Or maybe you see your room as a source of anxiety, because you struggle so often with getting quality sleep. These feelings can perpetuate the cycle of increased stress and anxiety, making it even more difficult to solve your sleep issues. What’s a tired person to do?
Sleep therapy works by helping you break these unhelpful patterns and create new ones that support better sleep. It’s also personalized to your unique sleep habits, routines, and challenges, meaning you’re more likely to find techniques that actually work for you, leading to better, more restful sleep over time.
Are there different types of sleep therapy?
Cognitive behavioral therapy for insomnia, or CBT-I, is often considered the gold standard for treating chronic sleep problems. It’s a type of talk therapy designed to help you change the negative thoughts and behaviors that might be interfering with your sleep.
If you’re lying in bed worrying about not being able to fall asleep, CBT-I can help you break that cycle by teaching you to manage those worries and replace them with more sleep-friendly habits.
Aside from CBT-I, some other forms of sleep therapy include light therapy and biofeedback.
Light therapy: Our bodies have an internal clock, known as the circadian rhythm, which tells us when to wake up and when to go to sleep. If yours is out of sync, maybe because of jetlag or a new job that keeps you up late at night, light therapy—exposing yourself to bright light at specific times of the day—can help reset this clock.
Biofeedback: Biofeedback is a technique that helps you become more aware of your body’s physiological functions, like your heart rate, muscle tension, or skin temperature. By learning to manage them, you can reduce stress and improve relaxation.
How effective is sleep therapy?
Sleep therapy, particularly CBT-I, is highly effective for many people struggling with sleep issues. Many studies have shown that it may work better than sleep medications, especially long-term. While sleeping pills might help you fall asleep quickly, they don’t address the root causes of your sleep problems. But CBT-I can.
5 potential benefits of CBT-I sleep therapy
Improves sleep quality: Sleep therapy may help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
Reduces reliance on sleep medication: Over time, you may find that you no longer need to rely on pills to get a good night’s sleep.
Addresses underlying issues: Sleep therapy seeks to tackle the root causes of your problems, whether it’s anxiety, stress, or poor sleep habits. Scrolling on your phone before bed, anyone?
Improves mental health: Better sleep is linked to better moods, reduced anxiety, and lower risk of depression.
Boosts daytime energy and focus: With better sleep, you’ll likely notice an increase in your energy levels and concentration during the day.
How does sleep therapy work?
When you begin your journey with sleep therapy, it usually involves meeting with a professional who can guide you through the process of learning to get better rest. CBT-I is one of the most common forms of sleep therapy, and the techniques you learn may be life-changing.
We recommend getting personalized support with a professional practitioner, but here is a taste of what you might cover in your sessions.
1. Support better sleep habits with an improved wind down routine
Regular routines can help you regulate your body’s internal clock, which is why CBT-I encourages you to go to bed and wake up at the same times each day — yes, even on weekends! You might also work on adjusting other parts of your day, like meal times, exercise, and screen use, to support better sleep.
Try setting your phone aside an hour before bed or having dinner a bit earlier in the night to help you wind down and get ready for a good night’s sleep. Here are eight other ways to help you wind down at night.
💙 Add The Daily Move’s Screen Off, Sleep On guided exercise to your nightly routine for support in replacing phone time with quality sleep time.
2. Set sleep limits to encourage more restful and intentional sleep
Set sleep limits through sleep restriction, which means initially restricting the time spent in bed and then gradually extending the time spent in bed until one reaches a point where sufficient sleep is obtained for optimal functioning.
💙 Press play on a relaxing meditation, like Chibs Okereke’s Shut Down Routine, to help you ease into sleep quickly.
3. Release negative thoughts about bedtime with stimulus control
Stimulus control therapy focuses on breaking the negative thoughts your mind might have with your bed and sleep. If you’ve been lying awake in bed for hours, you might start to associate the bed with frustration and restlessness instead of relaxation and rest. This technique helps reestablish a strong mental connection between your bed and sleep.
The basic rules of stimulus control therapy include:
Only go to bed when you’re tired: If you’re not ready to sleep, stay out of bed. This helps prevent you from lying awake and getting frustrated.
Get out of bed if you can’t sleep: If you find yourself awake for more than 20 minutes, get out of bed and do something relaxing in another room. Only return to bed when you feel tired again.
Use the bed only for sleep and intimacy: Avoid using your bed for activities like watching TV or working to reinforce the association between bed and sleep.
Wake up at the same time every day: Set a consistent wake-up time to strengthen your body’s sleep-wake cycle.
💙 Some suggest that getting out of bed if you can’t sleep is helpful. Try our Evening Stretch Routine the next time you can’t sleep.
4. Make space for healthy lifestyle habits in your everyday life
Adopting healthy lifestyle habits can absolutely aim in promoting better sleep. These healthy habits could involve reducing or eliminating caffeine and alcohol, especially in the hours leading up to bedtime, and incorporating regular physical activity into your routine.
Just be careful to avoid vigorous workouts too close to bedtime, as they can be stimulating and keep you feeling more alert well into the night.
💙 Tune into your body’s needs (and boost your wellbeing) with Mindful Movement, a gentle movement session with Mel Mah.
5. Take time to create a sleep-friendly environment
It’s crucial to make your bedroom as perfect for sleep as possible. This might mean keeping your room cool, dark, and quiet, or investing in comfortable bedding. You’ll also learn about the importance of using your bed only for sleep (and sex), so your brain associates it solely with rest and relaxation. Explore these six tips to create the best sleep environment.
💙 Add soothing sounds to your sleep environment with a Soundscape, like White Noise Ocean Surf.
6. Practicing certain techniques to help you wind down every day
Relaxation techniques like deep breathing, progressive muscle relaxation, and guided imagery can help you wind down before bed, making it easier to fall asleep. Deep breathing can calm your nervous system and reduce stress, while progressive muscle relaxation can help release physical tension and signal to your body that it’s time to relax.
💙 Next time you can’t sleep try our Deep Sleep Release practice to enhance your relaxation.
7. Change negative thought patterns through cognitive restructuring
Cognitive restructuring involves identifying and challenging the negative thoughts that often keep you awake at night. If you find yourself thinking, “I’ll never be able to sleep tonight, and tomorrow will be awful,” CBT-I helps you reframe that thought into something more balanced, like, “Even though I’m still awake, I can still have a good day tomorrow.”
By changing these thought patterns, you can reduce the anxiety that often accompanies sleeplessness. Here are 11 techniques to help you challenge negative thinking.
💙 Stop the negative spiral with our guided meditation to Slow the Swirl in Your Mind, led by Jay Shetty.
What to consider before doing sleep therapy
If you’ve been suffering on little sleep, slogging through your days, you may be ready to try anything, but make sure to do your due diligence first. Sleep therapy can be incredibly effective in helping you manage your patterns and behaviors at night, but like any treatment, it requires commitment and a bit of patience. Here are a few things to consider before you dive in.
Don’t expect immediate results
Most people in sleep therapy don’t see results for several weeks or even months. This is because they’re learning to make gradual, lasting changes to their habits, routines, and mindset. It can be frustrating not to see improvement right away, but sticking with it can lead to better sleep in the long run. Keep in mind that consistency is key, and regular practice of the techniques is what makes them work. Learn how to change your habits mindfully, which can help with lasting results.
Be mindful of the costs
CBT-I might require sessions with a therapist, which can be expensive. But there are also more affordable options, like self-help books, online programs that guide you through sleep therapy techniques. Consider your budget and explore different options to find what works best for you.
💙 Explore the Calm app’s collection of Sleep Stories, Soundscapes, meditations, and more for options to improve your sleep.
Be consistent with your approach
For sleep therapy to be effective, you’ll need to commit to making changes and sticking to them. This means consistently practicing relaxation techniques, following a regular sleep schedule, and making adjustments to your environment and lifestyle as needed. With time and persistence, these new routines can lead to better sleep.
Discuss other related health conditions immediately
If you have other health issues, such as sleep apnea, chronic pain, or mental health conditions like anxiety or depression, you might need additional treatment alongside sleep therapy. It’s important to get a proper diagnosis if you suspect an underlying condition is making your sleep problems worse.
Open yourself up to a number of options
Sleep therapy isn’t a one-size-fits-all solution. Be prepared to try different approaches and adjust them based on your progress. This process of trial and error is normal and can help you discover the strategies that best suit your unique sleep needs.
Here are nine tips and strategies to get more sleep.
Work with your support system
Sleep therapy can sometimes involve changes that affect your household, like setting a consistent bedtime for adults (or kids) or creating a quieter sleep environment. Having the support of your family or roommates can make it easier to stick to these changes. If possible, talk to those around you about your sleep therapy goals and see if they can help you create a sleep-friendly environment, and, most importantly, respect it.
Sleep therapy FAQs
Can sleep therapy be combined with medication?
Yes, sleep therapy can complement medication, especially at first. It’s natural to feel anxious about giving up any sleep aids you’re used to, but as you get comfortable with strategies from sleep therapy, such as relaxation techniques, cognitive behavioral approaches, or sleep hygiene practices, you might find you rely on them less, or not at all. This gradual approach can smooth the transition, making it less daunting and more sustainable in the long term.
How long does sleep therapy usually take to show results?
Sleep therapy isn’t a quick fix, so it’s important to have realistic expectations. While most people see improvements within weeks, establishing new sleep habits and significant changes can take even longer. The timeline varies based on factors like how severe your sleep issues are, how consistent you are with techniques, and any underlying health conditions.
It’s common to feel impatient at first, especially if you rely on quick fixes like sleeping pills, melatonin, or CBD. Remember, the goal of sleep therapy is lasting improvement. Stick with it, give yourself time to adjust, and you’ll experience better sleep patterns, more restful nights, and increased energy throughout the day.
Is sleep therapy suitable for everyone?
Sleep therapy has helped many people, but it’s not for everyone. It works well for sleep issues like insomnia, but people who have conditions such as sleep apnea may need other treatments like a CPAP machine. Consult your doctor or sleep specialist for a plan that works best for you.
Can sleep therapy help with anxiety?
Sleep therapy can effectively manage anxiety-related sleep issues by breaking the frustrating cycle between anxiety and lack of sleep. Cognitive behavioral therapy for insomnia (CBT-I) helps challenge anxious thoughts that make sleep feel impossible. Techniques like reframing thoughts and relaxation methods, such as deep breathing, aid in winding down before bed and may ease anxiety symptoms and promote better sleep.
Can sleep therapy help with depression?
Yes, sleep therapy can benefit those with depression. Bad sleep can worsen depressive symptoms, and depression can hinder sleep. As a result, improving sleep through therapy can break this cycle.
In these cases, CBT-I is particularly effective. It helps patients establish better sleep patterns and address negative thoughts that disrupt sleep. If you feel hopeless about sleep, CBT-I can help challenge those thoughts and create a more positive mindset. Better sleep can boost your mood and energy levels, making it easier to manage your depression. For severe depression, collaborating with a mental health professional for mindfulness therapy, including sleep therapy, is crucial.
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Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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