CBT-I is a structured, evidence-based therapy addressing the thoughts, behaviors, and environmental factors that perpetuate chronic insomnia. It helps individuals develop habits and cognitive strategies for effective sleep, thereby improving sleep quality which is critical for healthspan by impacting metabolic health, cognitive function, and cellular repair processes.
Verdict
Gold standard for insomnia; significantly enhances sleep and healthspan.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Very Low
EVIDENCE GRADE
A
MONTHLY COST
$100 - $400
Protocol
- Typically involves 4-8 structured sessions over several weeks with a trained therapist.
- Includes sleep restriction, stimulus control, cognitive restructuring, and sleep hygiene education.
- Consistent application of learned techniques and homework assignments are crucial for efficacy.
Flags
- Requires consistent effort and adherence to behavioral protocols.
- Initial sleep restriction phase may temporarily increase daytime fatigue.
- Best implemented with guidance from a trained therapist for optimal results.