How does insomnia treatment work?

Insomnia is a type of sleep disorder that makes it difficult to fall and stay asleep. It can be a temporary response to stress, or a more chronic concern that lasts for months or years. 

Regardless of the duration and severity, know that treatment for insomnia is available. Many providers even offer insomnia treatment online to make it more accessible. With the right combination of talk therapy, medication, and lifestyle changes, you can learn to manage your sleep issues and improve daily functioning. 

What types of insomnia treatments are there?

If a lack of sleep is impacting your quality of life, it’s important to speak with a qualified health professional. This might be your primary care provider (PCP), therapist, or psychiatric provider. They can conduct a clinical evaluation to make an accurate diagnosis ^[1] and treatment plan.

Insomnia treatment may look a little different for everyone, but the general goal is to improve your quality of sleep and daytime functioning ^[2]. Here are some of the most effective treatment methods for managing symptoms of insomnia.

1. Cognitive behavioral therapy for insomnia (CBT-I)

Cognitive behavioral therapy for insomnia (CBT-I) is recommended as a first-line treatment approach for insomnia. Over the course of six to eight sessions, you’ll learn how to challenge harmful thoughts and beliefs about sleep so that you can get better rest. 

CBT-I is based on several core concepts, including cognitive reframing and reserving your bed for sleep and intimacy. It also promotes good sleep hygiene, like limiting caffeine, alcohol, and screen time before bed.

It’s a collaborative approach, meaning your therapist will provide assignments between sessions to help ensure that you reach your goals. 

2. Medication

Prescription medication is another treatment option, though it’s most effective when combined with talk therapy ^[3]. 

Several types of medication can help reduce symptoms of insomnia, so it’s best to review your options with your provider. While some medications will help you fall asleep, others address underlying health conditions that may be contributing to your sleep struggles.

3. Lifestyle modifications

Lifestyle modifications are another way to effectively manage or reduce insomnia symptoms. Speak with your therapist about how these healthy habits can help you fall and stay asleep ^[4] at night: 

• Regular physical activity: Make time for daily movement, but try to avoid exercising at least one to two hours before bed. 

• Stress-management exercises: Look for healthy ways to cope with stress, like with warm baths, relaxing music, or reading before bed. 

• Consistent sleep schedule: Try to go to sleep and wake up at the same time each day. It’s also best to avoid napping if possible. 

• Calm sleep environment: Make your bedroom conducive to good sleep. For example, keep it dark and cool and remove electronic devices. 

Can you get insomnia treatment online?

It's common for people with insomnia to seek professional treatment online. In fact, research shows that virtual CBT-I is just as effective as in-person CBT-I ^[5]. 

Some of the leading benefits of online sleep therapy include: 

• Access to more providers: Before you start treatment, it’s important to find a provider who’s trained in CBT-I or has experience managing sleep disorders and co-occurring mental health concerns. Virtual therapy increases your chances of finding a provider who’s a good clinical and cultural fit. 

• Increased comfort and privacy: If you’re experiencing insomnia, you’re probably not feeling like the best version of you. Online sleep therapy allows you to meet with your provider at a time and place where you feel more comfortable. You don’t have to worry about driving when you’re tired or rushing to make an appointment. 

You can also speak with your provider about being prescribed insomnia medication online. Some medications focus on managing disruptive sleep cycles. Others are prescribed to address underlying mental health conditions. 

Can insomnia treatment help with other mental health issues?

Insomnia makes it difficult to get consistent sleep, which can impact your energy, mood, and focus. You might notice brain fog or find that you're more irritable than usual.

Eventually, a lack of sleep can take a toll on your mental and physical well-being. Research shows that not getting enough sleep may increase your risk ^[6] of developing or worsening mental health conditions like anxiety and depression. It may also increase your risk of physical health concerns ^[7], including diabetes and heart disease.

The good news is that insomnia treatment can help you manage some of these symptoms. When you’re getting better sleep, it may feel easier to cope with other mental health challenges.

Step-by-step guide to starting online insomnia treatment

If you’re new to therapy or managing concerns like insomnia, you may be wondering how to get started. Below is a step-by-step guide to finding online insomnia treatment to help you reach your goals.

1. Identify your symptoms 

Taking this online insomnia test is a good place to start. While it shouldn’t replace a professional assessment, it can help you recognize patterns and other factors that may be impacting your sleep. This might include difficulty falling asleep, waking during the night, and feeling unrested during the day.

2. Contact a qualified health professional

Treating insomnia requires an accurate diagnosis. If lack of sleep is interfering with your life and causing you distress, it’s important to speak with someone who can help. This could be your therapist, psychiatrist, PCP, or a sleep specialist.

3. Check your insurance coverage

Insurance often covers talk therapy and prescription medications, but the amount of coverage varies by plan. If you’re interested in therapy, it’s worth reviewing your plan’s benefits or contacting a plan representative. This can help you understand what’s covered, the cost of an in-network provider, and what it means to work with someone who’s out of network.

Here are some questions to help you assess coverage for insomnia treatment: 

• How many therapy sessions will my plan cover each year?

• How much will the plan pay per session?

• Are there in-network therapists who specialize in sleep disorders?

• Do I owe a copay or coinsurance?

4. Receive assessment 

Your provider will conduct a comprehensive assessment to learn more about your symptoms, sleep habits, and health history. They might use scales or tests to measure the severity of symptoms, or screen for co-occurring health concerns. They may also suggest a sleep study or ask you to keep a journal tracking your sleep patterns over time. 

5. Begin treatment 

Following your assessment and diagnosis, you’ll receive a treatment plan based on your symptoms and needs. It’s important to follow your treatment plan and discuss your progress with your provider.

Clinician’s take

Many people expect CBT-I to work after one or two nights, then get discouraged when they don't see immediate results. I remind clients that CBT-I is about retraining the brain and body over time. Progress is usually gradual, but consistency often leads to lasting improvements in sleep.

Brandy Chalmers, LPC

Clinical reviewer