CBT-I for Seniors: Better Sleep Without Pills
When you’re over 65 and can’t sleep through the night, pills aren’t the answer—and they might be making things worse. Cognitive Behavioral Therapy for Insomnia, a structured, evidence-based program that changes how you think and behave around sleep. Also known as CBT-I, it’s the most effective long-term fix for chronic insomnia in older adults, according to the American College of Physicians. Unlike sleeping pills that wear off, cause dizziness, or increase fall risk, CBT-I teaches your brain and body how to sleep naturally again.
Many seniors struggle with sleep because of changes in their circadian rhythm, chronic pain, medications, or anxiety. But the real problem isn’t always the body—it’s the habits. Lying in bed awake for hours? Checking the clock every 10 minutes? Napping after 3 p.m.? These aren’t just annoyances—they’re training your brain to associate bed with wakefulness. CBT-I breaks that cycle. It includes sleep restriction, a method that limits time in bed to match actual sleep time, forcing deeper, more restful sleep, and stimulus control, a rule-based approach that turns your bedroom into a sleep-only zone. You’ll also learn how to quiet racing thoughts, manage nighttime worry, and stop fearing sleep itself.
Studies show CBT-I works better than any sleep medication for seniors. One 2020 trial found that 70% of older adults who completed CBT-I improved their sleep enough to stop using pills—and kept those gains for over a year. No side effects. No dependency. Just better rest. It’s not magic. It’s not quick. But it’s real. And it’s available now, whether through a therapist, a digital program, or even a guided workbook. The posts below show you exactly how it’s done: from how to track your sleep patterns to how to adjust your routine when you’re on multiple medications. You’ll find real stories from seniors who turned their nights around, practical tips for combining CBT-I with conditions like arthritis or heart disease, and warnings about what not to do—like mixing it with melatonin or alcohol. This isn’t theory. It’s what works for people just like you.
Sleep Medications and Sedatives in Seniors: Safer Sleep Strategies
Most sleep medications are unsafe for seniors, increasing fall and dementia risk. Learn safer alternatives like CBT-I and low-dose doxepin, and how to stop risky prescriptions.
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