{"id":442,"date":"2025-08-17T15:24:12","date_gmt":"2025-08-17T15:24:12","guid":{"rendered":"http:\/\/muncbiz.com\/insomnia\/?p=442"},"modified":"2025-08-17T15:24:12","modified_gmt":"2025-08-17T15:24:12","slug":"how-to-fall-asleep-faster-cbt-insomnia-treatment","status":"publish","type":"post","link":"https:\/\/muncbiz.com\/insomnia\/?p=442","title":{"rendered":"How to Fall Asleep Faster: CBT-Insomnia Treatment"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/WVPtF7gr1jw\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Struggling with insomnia? Learn CBT-I techniques to fall asleep faster, improve sleep quality, and overcome insomnia naturally with expert guidance.<br \/>\nJoin Therapy in a Nutshell\u2019s membership: https:\/\/courses.therapyinanutshell.com\/membership<br \/>\nYou&#8217;ll get instant access to all 10 life-changing courses, live weekly Q&amp;As, and a supportive community for just $27\/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life! <\/p>\n<p>If you were to ask someone, \u201cWhat\u2019s causing your insomnia?\u201d they might say something like: \u201cmy stress, anxiety, my brain won\u2019t shut off\u201d, maybe they think it\u2019s their cat waking them up or they drank too much coffee or they watched a scary movie before bed.<br \/>\nAnd granted, all of these things can mess with your sleep for a night or two, or more, but they aren\u2019t the thing that causes chronic insomnia. In most cases chronic insomnia is caused by 1 bad habit where you accidentally trained your brain not to sleep.<br \/>\nStaying in bed awake.<br \/>\nThis is the worst thing you can do for your insomnia.<br \/>\nAnd it\u2019s the key to one of the most effective treatments for insomnia, CBT-I, an evidence based treatment for insomnia that has shown up to 80% effectiveness at relieving insomnia.<br \/>\nYou see, when you lie in bed awake, maybe you went to bed too early, or you\u2019re trying to force yourself to sleep, and worrying about all the things &#8211; what you said that day\u2026what\u2019s going to happen with your job\u2026whether that one guy likes you\u2026or any number of other things, you\u2019re basically training your brain that the bed is the place for worrying and lying there awake.<br \/>\nSo one aspect of the most effective treatment for insomnia is, if you can\u2019t sleep, get out of bed. If you can\u2019t sleep, and it\u2019s been more than 15 minutes, get out of bed, do something that\u2019s not too stimulating, and when you start to feel drowsy, go lay back down. Now I know this sounds miserable. You probably think \u201cI\u2019m going to be so tired\u201d this will just make it worse! And yes, that\u2019s true, you may be more tired in the short term. But, within a week or so, it\u2019s most likely going to improve sleep efficiency, the percentage of time that you spend in bed actually sleeping.  <\/p>\n<p>So as you retrain your brain, you\u2019ll fall asleep faster, you\u2019ll stay asleep longer, and you\u2019ll spend less time lying awake getting angry that you\u2019re not sleeping.<br \/>\nAgain, this is a core principle of CBT-I, it literally rewires the brain to sleep better. They have imaging studies showing that after CBT-I, people have improved cognitive functioning, decreased stress, and improved memory. And most importantly, you sleep better. <\/p>\n<p>00:00 Intro<br \/>\n00:48 The Bad Habit<br \/>\n01:28 The Paired Association<br \/>\n02:03 Getting Out of Bed <\/p>\n<p>Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https:\/\/betterhelp.com\/therapyinanutshell<\/p>\n<p>Support my mission on Patreon: https:\/\/www.patreon.com\/therapyinanutshell<br \/>\nSign up for my newsletter: https:\/\/courses.therapyinanutshell.com\/free-resources<br \/>\nCheck out my favorite self-help books: https:\/\/kit.co\/TherapyinaNutshell\/best-self-help-books<br \/>\nCheck out my podcast, Therapy in a Nutshell: https:\/\/tinpodcast.podbean.com\/<\/p>\n<p>Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.<br \/>\nIn therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life&#8217;s direction.<br \/>\nAnd deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https:\/\/www.churchofjesuschrist.org\/comeuntochrist\/believe<\/p>\n<p>If you are in crisis, please contact the National Suicide Prevention Hotline at https:\/\/suicidepreventionlifeline.org\/ or 1-800-273-TALK (8255) or your local emergency services.<br \/>\nCopyright Therapy in a Nutshell, LLC<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Struggling with insomnia? Learn CBT-I techniques to fall asleep faster, improve sleep quality, and overcome insomnia naturally with expert guidance. [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":443,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/muncbiz.com\/insomnia\/?p=442\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Fall Asleep Faster: CBT-Insomnia Treatment - INSOMNIA\" \/>\n<meta property=\"og:description\" content=\"Struggling with insomnia? Learn CBT-I techniques to fall asleep faster, improve sleep quality, and overcome insomnia naturally with expert guidance. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/muncbiz.com\/insomnia\/?p=442\" \/>\n<meta property=\"og:site_name\" content=\"INSOMNIA\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-17T15:24:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/muncbiz.com\/insomnia\/wp-content\/uploads\/2025\/08\/ytb_thumb-5.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"480\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/muncbiz.com\/insomnia\/#website\",\"url\":\"https:\/\/muncbiz.com\/insomnia\/\",\"name\":\"INSOMNIA\",\"description\":\"A Great Way to Get Your Deep Sleep\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/muncbiz.com\/insomnia\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/muncbiz.com\/insomnia\/?p=442#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/muncbiz.com\/insomnia\/wp-content\/uploads\/2025\/08\/ytb_thumb-5.jpg\",\"contentUrl\":\"https:\/\/muncbiz.com\/insomnia\/wp-content\/uploads\/2025\/08\/ytb_thumb-5.jpg\",\"width\":480,\"height\":360},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/muncbiz.com\/insomnia\/?p=442#webpage\",\"url\":\"https:\/\/muncbiz.com\/insomnia\/?p=442\",\"name\":\"How to Fall Asleep Faster: CBT-Insomnia Treatment - INSOMNIA\",\"isPartOf\":{\"@id\":\"https:\/\/muncbiz.com\/insomnia\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/muncbiz.com\/insomnia\/?p=442#primaryimage\"},\"datePublished\":\"2025-08-17T15:24:12+00:00\",\"dateModified\":\"2025-08-17T15:24:12+00:00\",\"author\":{\"@id\":\"\"},\"breadcrumb\":{\"@id\":\"https:\/\/muncbiz.com\/insomnia\/?p=442#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/muncbiz.com\/insomnia\/?p=442\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/muncbiz.com\/insomnia\/?p=442#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/muncbiz.com\/insomnia\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to Fall Asleep Faster: CBT-Insomnia Treatment\"}]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/muncbiz.com\/insomnia\/?p=442","og_locale":"en_US","og_type":"article","og_title":"How to Fall Asleep Faster: CBT-Insomnia Treatment - INSOMNIA","og_description":"Struggling with insomnia? Learn CBT-I techniques to fall asleep faster, improve sleep quality, and overcome insomnia naturally with expert guidance. [&hellip;]","og_url":"https:\/\/muncbiz.com\/insomnia\/?p=442","og_site_name":"INSOMNIA","article_published_time":"2025-08-17T15:24:12+00:00","og_image":[{"width":480,"height":360,"url":"https:\/\/muncbiz.com\/insomnia\/wp-content\/uploads\/2025\/08\/ytb_thumb-5.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/muncbiz.com\/insomnia\/#website","url":"https:\/\/muncbiz.com\/insomnia\/","name":"INSOMNIA","description":"A Great Way to Get Your Deep Sleep","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/muncbiz.com\/insomnia\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"ImageObject","@id":"https:\/\/muncbiz.com\/insomnia\/?p=442#primaryimage","inLanguage":"en-US","url":"https:\/\/muncbiz.com\/insomnia\/wp-content\/uploads\/2025\/08\/ytb_thumb-5.jpg","contentUrl":"https:\/\/muncbiz.com\/insomnia\/wp-content\/uploads\/2025\/08\/ytb_thumb-5.jpg","width":480,"height":360},{"@type":"WebPage","@id":"https:\/\/muncbiz.com\/insomnia\/?p=442#webpage","url":"https:\/\/muncbiz.com\/insomnia\/?p=442","name":"How to Fall Asleep Faster: CBT-Insomnia Treatment - INSOMNIA","isPartOf":{"@id":"https:\/\/muncbiz.com\/insomnia\/#website"},"primaryImageOfPage":{"@id":"https:\/\/muncbiz.com\/insomnia\/?p=442#primaryimage"},"datePublished":"2025-08-17T15:24:12+00:00","dateModified":"2025-08-17T15:24:12+00:00","author":{"@id":""},"breadcrumb":{"@id":"https:\/\/muncbiz.com\/insomnia\/?p=442#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/muncbiz.com\/insomnia\/?p=442"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/muncbiz.com\/insomnia\/?p=442#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/muncbiz.com\/insomnia\/"},{"@type":"ListItem","position":2,"name":"How to Fall Asleep Faster: CBT-Insomnia Treatment"}]}]}},"_links":{"self":[{"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=\/wp\/v2\/posts\/442","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=442"}],"version-history":[{"count":0,"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=\/wp\/v2\/posts\/442\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=\/wp\/v2\/media\/443"}],"wp:attachment":[{"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/muncbiz.com\/insomnia\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}