The first step of CBT will be to keep a sleep loga detailed account of how and when you sleep over the course of a few weeks to a month.
"Once they start keeping a log, a lot of people realize how erratic they are and they begin to fix it," Ebben continues. "They'll come into the office and say, 'You know, I started to follow a routine and I really feel better.'"
A big piece of CBT is learning to manage your fears. People with insomnia have a tendency to think that their lack of sleep will have disastrous consequences, says Ralph Downey III, PhD, director of the Sleep Disorders Center at Loma Linda University Medical Center in California.
It may take a few weeks or even months to see results from CBT. Your therapy schedule could vary, anywhere from weekly visits to check-ins once a month or less. The important thing is that at home, every night, you practice what you've learned.