How Cbt-i can help you sleep better

Understand what CBT-i is and what tools might resonate to you when it comes to improving your sleep.


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Topics we cover in this product:

  • what is CBT-i
  • talking beliefs
  • CBT-i tool walkthrough

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How Cbt-i can help you sleep better

Thinking that sleeping tablets are the only solution when it comes to long term sleeping problems? Turns out that CBT-i is mostly more effective in the long term.

So what exactly is CBT-i ?

CBT-i is a bunch of strategies and tools that help us to take a different perspective on sleep. And on top of that it suggests a bunch of tools that are proven to support good sleep.

Basically we can divide it into two big sections.

#1 working with our beliefs


#2 changing our behavior


Beliefs are a powerful thing. The thing that Henry Ford once said comes to play here too.

“No matter if you believe you can do it – or not, you will always be right” – Henry Ford

How does that relate to CBT-i and our sleep.

Especially when you see yourself faced with insomnia over months or years you might loose the belief that you will be able to sleep again.

Saying things to yourself like “I am a bad sleeper” though completely understandable – are a big blocker when it comes to sleeping great again.

CBT-i offers a bunch of opening questions to change this perspective and re-frame it into something more positive.


After we’ve opened the possibility to sleep well again it’s up to changing our behavior.

Sleep science has identified a lot of options for us to bring back good sleep again.

These move from changing our sleep environment, our daily choices (e.g. alcohol, caffeine) and calming our mind (meditation, journaling, etc.).

CBT-i wrapped the most effective ones together and offers them to us in a package.

How can I get started with this?

Firstly it is important to understand that CBT-i is not the inventor of the things they are teaching. I would describe it as a package of best practices.

If you want to have a look at CBT-i specifically it is probably best to get consulted from a CBT-i coach and see what he can do for you.

Otherwise I recommend that you get started with the PTS – Sleepmap. The sleepmap will let you apply the most effective tools from CBT-i, NLP, sleep science and experience.

On top of that you will get a clear structure to walk you through the process step-by-step.

This is a thing that CBT-i is lacking in my opinion.

Feel free to share your experiences and thoughts in the comments.

Take care & sleep well

P.S. – Thanks for reading this article. Now, don’t forget to download your free version of the PTS-Sleepmap. This is a powerful step-by-step system to guide you back to superb sleep.


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