Cure Insomnia: Use this Science backed Therapy

Physionic

Jul 2, 2026

Episode description

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0:00 - Introduction
0:32 - Cognitive Behavior Therapy: What in the Voodoo?
0:46 - Sleep Efficiency
4:08 - Different CBT Quality
5:58 - How to use CBT-I?

References*
*Full Funding/Conflicts are provided in the free article (found in email list and Physionic Community Article Library)
[Study 826] Espie CA, Kyle SD, Williams C, Ong JC, Douglas NJ, Hames P, Brown JSL. A randomized, placebo-controlled trial of online cognitive behavioral therapy for chronic insomnia disorder delivered via an automated media-rich web application. Sleep. 2012;35(6):769-781. doi:10.5665/sleep.1872

[Study 827] van Straten A, Emmelkamp J, de Wit J, Lancee J, Andersson G, van Someren EJW, Cuijpers P. Guided Internet-delivered cognitive behavioural treatment for insomnia: a randomized trial. Psychol Med. 2014;44(7):1521-1532. doi:10.1017/S0033291713002249

[Study 828] Lancee J, van Straten A, Morina N, Kaldo V, Kamphuis JH. Guided online or face-to-face cognitive behavioral treatment for insomnia: a randomized wait-list controlled trial. Sleep. 2016;39(1):183-191. doi:10.5665/sleep.5344

[Study 829] Horsch CHG, Lancee J, Griffioen-Both F, Spruit S, Fitrianie S, Neerincx MA, Beun RJ, Brinkman WP. Mobile phone-delivered cognitive behavioral therapy for insomnia: a randomized waitlist controlled trial. Journal of Medical Internet Research. 2017;19(4):e70. doi:10.2196/jmir.6524

[Study 830] Zachariae R, Amidi A, Damholdt MF, Clausen CDR, Dahlgaard J, Lord H, Thorndike FP, Ritterband LM. Internet-delivered cognitive-behavioral therapy for insomnia in breast cancer survivors: a randomized controlled trial. Journal of the National Cancer Institute. 2018;110(8):880-887. doi:10.1093/jnci/djx293

[Study 831] Van der Zweerde T, Lancee J, Slottje P, Bosmans JE, Van Someren EJW, van Straten A. Nurse-guided internet-delivered cognitive behavioral therapy for insomnia in general practice: results from a pragmatic randomized clinical trial. Psychotherapy and Psychosomatics. 2020;89(3):174-184. doi:10.1159/000505600

[Study 832] McCurry SM, Zhu W, Von Korff M, Wellman R, Morin CM, Thakral M, Yeung K, Vitiello MV. Effect of telephone cognitive behavioral therapy for insomnia in older adults with osteoarthritis pain: a randomized clinical trial. JAMA Internal Medicine. 2021;181(4):530-538. doi:10.1001/jamainternmed.2020.9049

[Study 833] Wiklund T, Molander P, Lindner P, Andersson G, Gerdle B, Dragioti E. Internet-delivered cognitive behavioral therapy for insomnia comorbid with chronic pain: randomized controlled trial. Journal of Medical Internet Research. 2022;24(4):e29258. doi:10.2196/29258

[Study 834] Zhang C, Liu Y, Guo X, Liu Y, Shen Y, Ma J. Digital cognitive behavioral therapy for insomnia using a smartphone application in China: a pilot randomized clinical trial. JAMA Network Open. 2023;6(3):e234866. doi:10.1001/jamanetworkopen.2023.4866

[Study 835] Starling CM, Greenberg D, Lewin D, Shaw C, Zhou ES, Lieberman D, Chou J, Arem H. Voice-activated cognitive behavioral therapy for insomnia: a randomized clinical trial. JAMA Network Open. 2024;7(9):e2435011. doi:10.1001/jamanetworkopen.2024.35011
F
[Study 836] Malarkey ME, Fu AJ, Mannan N, Shaw OM, Haight TJ, Cota MR, Jahed NC, Werner JK, Brody DL. Internet-guided cognitive behavioral therapy for insomnia among patients with traumatic brain injury: a randomized clinical trial. JAMA Network Open. 2024;7(7):e2420090. doi:10.1001/jamanetworkopen.2024.20090

[Study 837] Ritterband LM, Shaffer KM, Thorndike FP, Chow PI, Gonder-Frederick L, Ingersoll KS, Cohn WF, Frederick C, MacDonnell K, Glazer JV, Mattos MK, Hilgart MM, Quigg MS, Bashir M, Morin CM. A randomized controlled trial of a digital cognitive behavioral therapy for insomnia for older adults. NPJ Digital Medicine. 2025;8:458. doi:10.1038/s41746-025-01847-0

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Disclaimer: None of the information provided by this brand is a replacement for your physician's advice. This brand is information for the sake of knowledge and the options of choice it provides, not in any way a personalized prescription. Please consult your physician before making any health related changes.

Mindsip insights from this episode:

Prioritize in-person CBT for effective insomnia resolution

While online CBT is effective, studies indicate that face-to-face therapy with a professional yields even better results for resolving insomnia.

#insomnia

#therapy

Achieve normal sleep patterns with cognitive behavior therapy

In a study of people with diagnosed insomnia, over 70% achieved normal sleep patterns after undergoing Cognitive Behavior Therapy (CBT).

#insomnia

#therapy

Prioritize CBT over supplements for better sleep improvement

Do not be fooled into thinking a supplement will be nearly as effective for improving sleep as a proven technique like CBT.

#sleep

#therapy

Utilize CBTI Coach app for effective insomnia management

The Veterans Affairs Department offers a free, non-commercial app called 'CBTI Coach' to help guide you through Cognitive Behavior Therapy for Insomnia.

#insomnia

Prioritize subjective feelings over sleep tracker data for insomnia

For a condition like insomnia, a person's own report of feeling better can be more meaningful than objective data from a sleep tracker.

#insomnia

#sleep

Implement sleep restriction to restore natural rhythm

A core, counterintuitive part of CBT involves initial sleep restriction to build sleep pressure and force the body back into its natural rhythm.

#sleep

Maintain sleep improvements with lasting CBT benefits

The sleep improvements from CBT are robustly maintained for at least six months even after the therapy sessions have stopped.

#sleep

#therapy

Achieve 80% sleep efficiency for better rest

Normal sleep is defined by a sleep efficiency score of 80% or higher, a metric combining how fast you fall asleep, how long you stay asleep, and total time in bed.