Insomnia and CBT-I
CBT-I is the first treatment sleep guidelines recommend for chronic insomnia. These guides teach it step by step, with the trials behind every method.
- Why does my anxiety get worse at night in midlife, and what helps
Anxiety feels worse at night because the day's distractions are gone, poor sleep raises next-day anxiety, and midlife adds hormones, alcohol, caffeine and reflux. Among 2,956 US women, odds of high anxiety were 56-61% higher after the menopausal transition began (SWAN, 2013). Write worries down earlier in the evening; if worry is daily, see a clinician.
- Sleep restriction therapy at home: a two-week worked example
Sleep restriction therapy limits your time in bed to roughly the time you actually sleep, then lengthens it as sleep efficiency improves. The AASM suggests it for chronic insomnia (conditional, 2021). If you have bipolar disorder, a seizure disorder or drowsy-driving risk, do it only with a clinician; otherwise read the worked example below.