The secret to better sleep (no medication required)

Stuck tossing and turning in bed at night? This proven therapy can improve your sleep quality — without medication.

Many adults struggle to get enough rest. Busy schedules, stress at work and screen time before bed can make it hard to fall — and stay — asleep. And poor sleep doesn’t just leave you tired. It can affect your mood, focus and overall health.

The good news? Medication isn’t the only option when it comes to sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a research-backed strategy that can help you fall asleep faster, stay asleep longer and wake up feeling refreshed.¹ Here’s what to know.

How sleep is connected to mental health

Insomnia is a disorder that affects your sleep. It can make it hard to fall asleep or stay asleep.² You’ve probably had a day when you didn’t get enough sleep and felt cranky. It’s probably not surprising to learn that sleep can affect your mood. Lack of sleep can make it harder to:²

Concentrate
Make decisions
Manage your emotions

Sleep loss can also raise stress hormones, like cortisol, which may make you feel tense or on edge.

Paying attention to your sleep habits and understanding your body’s natural rhythms can help protect both your mental and emotional well-being.

Better sleep often starts with support. Explore telehealth mental health (non-insurance) options that can help you build healthier sleep habits from home.

What is CBT-I?

CBT-I stands for Cognitive Behavioral Therapy for Insomnia (CBT-I). It’s a type of therapy focused on changing your sleep routine and habits.¹ Together with a therapist, you work to improve your sleep routines.

Typical treatment includes:¹

Retraining your brain to associate your bed with sleep
Learning clear, practical rules for sleep
Following a personalized sleep schedule
Keeping a sleep diary
Working with a therapist to understand thoughts that may keep you awake

Here’s how CBT-I compares to sleep medication: ^{1, 3}

Question	Sleep medication	CBT-I
How does it work?	Helps you fall asleep when you take the medicine	Improves your sleep habits for long-term results
Are there side effects?	May cause grogginess or dependence	Few to none
How long do results last?	Only when taking the medicine	Can last once you’ve finished therapy
How long does it take to work?	Can start working shortly after you take it	Most people see improvement within 6 to 8 weeks

How CBT-I retrains your brain for sleep

CBT-I uses a few simple strategies to help you build better sleep habits. Over time, these strategies can train your brain to expect sleep at a certain time. These strategies include:¹

Cognitive restructuring

This step helps you notice thoughts that can make sleep harder, like worrying that you won’t fall asleep.

You’ll learn how to challenge these thoughts and replace them with helpful ones.

Stimulus control

Try to use your bed only for sleep. Avoid working, scrolling or watching TV in bed. If you can’t sleep, you may be encouraged to get up for a short time and return when you feel tired.

Sleep restriction

This involves limiting how long you stay in bed to better match how much you actually sleep.

Over time, this can help you fall asleep faster and stay asleep longer.

Homework and tracking

Keeping a sleep diary can help you understand your sleep habits. You might track your bedtime, wake time, naps and daily routines.

This can help you and your provider spot patterns that may be affecting your sleep.

These strategies work best when you practice them regularly. Over time, they can help your body build a steady and natural sleep pattern.¹

Small changes can improve sleep, but extra support can make a difference. Learn how telehealth mental health services can help you take the next step.

4 lifestyle changes for better sleep hygiene

Along with CBT-I, everyday habits can make a big difference in your sleep quality. Here are four simple changes to try.⁴

1. Stick to a schedule

Go to bed and wake up at the same time every day, even on weekends. This helps your body stay on a steady sleep-wake cycle.

2. Power down your devices

Turn off screens at least 30 minutes before bed. Light from phones and computers can make it harder to fall asleep.

3. Be mindful of what you’re eating and drinking

Avoid caffeine later in the day, since it can stay in your body for hours. Alcohol might make you feel sleepy at first, it can disrupt your sleep later in the night.⁴

4. Create a sleep-friendly space

Keep your bedroom cool, dark and quiet. A calm space can help you fall asleep and stay asleep.

When to talk to a mental health provider

It may be time to talk to a mental health provider if you:

Have trouble sleeping for more than a few weeks
Feel very tired during the day
Notice changes in your mood or memory

You and your mental health provider can work together to find the cause of your sleep problems. They can also guide you toward treatments like CBT-I or other helpful options.

You may want to bring a sleep diary to your visit. This can help your mental health provider understand your sleep habits and spot patterns that may be affecting your rest.

Have questions about virtual mental health support? Call 1-844-211-7730 to speak with a licensed insurance agent or browse options online.

For informational purposes only. This information is compiled by UnitedHealthcare, and/or one of its affiliates, and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

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