Behavioral therapy for insomnia is an evidence-based approach to treating insomnia that targets sleep-related thoughts and behaviors. The goal is to help people identify and change any ideas or habits that are keeping them from sleeping well.
Taking a psychology-based approach to improving insomnia been shown to be effective in improving sleep quality and reducing sleep problems. For example, one step in behavioral therapy for insomnia is sleep consolidation, which involves making sure that you aren't mentally associating your bed as being a place of restlessness. Another technique is cognitive restructuring, which involves identifying and challenging any negative beliefs about sleep. For example, if you believe that you will never be able to fall asleep, you can reframe this belief by reminding yourself that many people with insomnia eventually recover with treatment.
After cognitive restructuring, the next step is to focus on sleep hygiene, which includes making sure your sleep environment is conducive to sleep and practicing good sleep habits. Finally, relapse prevention is important in maintaining long-term improvements in sleep quality. This involves staying aware of any factors that may trigger a return of sleep problems and taking action to prevent them from occurring.