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Find Treatment for Insomnia

Learn more about Brief Behavioral Treatment for Insomnia

Millions of people struggle with insomnia. The good news is that Brief Behavioral Treatment for Insomnia, or BBTI, may help. BBTI focuses on the most effective parts of insomnia treatment. Behavioral change can be hard, but it can result in an improved quality of life if done right.

BBTI follows four rules to improve your sleep.

  1. Reduce your time in bed. Too much time in bed awake tells your body that it's okay to be in bed awake. Instead, limit your time in bed to better match the amount of time you're sleeping.

  2. Only go to bed when sleepy. Going to bed when you aren't ready results in lying awake and feeling frustrated. Waiting until you're sleepy can help you fall asleep quickly.

  3. Get out of bed if you're having trouble falling asleep. Tossing and turning is counterproductive. Instead, get out of bed and do something until you feel sleepy.

  4. Get up at the same time each day. Getting out of bed at the same time helps your body's internal clock. Do this even if you had a bad night of sleep. It'll help regulate your schedule.

You don't need to keep having sleepless nights. Send your health care team a Secure Message or call them to learn more about insomnia treatment options.


Please vote in our unscientific poll. All responses are anonymous.

If you have insomnia or other sleep problems, have you asked your health care team about behavioral treatment options?


Read More

Sleep Better During the Pandemic

Understanding Cognitive Behavioral Therapy for Insomnia (CBT-i) (Veterans Health Library)

Sleep Problems and PTSD (Veterans Health Library)


Updated October 18, 2021