I have insomnia. Can cognitive behavioral therapy help?

Question

Hello doctor,

I am 42 and have had trouble sleeping for nearly six months. Even after going to bed early, I stay awake for hours and wake up tired.

I had my thyroid and vitamin D checked, and both are in normal range. Sometimes I take Melatonin 3 mg, but it does not always help.

My concerns are:

Could caffeine or phone screen before bed be worsening it?
Would cognitive behavioral therapy for insomnia (CBT-I) be better than sleeping pills?
Also, how long is it safe to take mild sleep tablets without dependency?
I also snore lightly. Should I get a sleep study done to check apnea?

Kindly suggest.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

I am really sorry to hear how much your sleep difficulties have been affecting you. Six months of poor sleep can leave you feeling exhausted and frustrated, even when you are doing your best to maintain a healthy routine.

Since your thyroid and vitamin D levels are normal, the problem may be related to lifestyle habits, stress, or an underlying sleep disorder.

Caffeine, especially if consumed after midday, can definitely interfere with your ability to fall asleep.

Similarly, exposure to phone or tablet screens before bed suppresses melatonin production and keeps the brain alert, making it harder to drift off.

Reducing screen time an hour before bed, avoiding caffeine in the afternoon, and keeping your bedroom dark and cool can make a big difference.

Cognitive behavioral therapy for insomnia, or CBT-I, is generally considered more effective and safer than sleeping pills for long-term sleep problems. It focuses on changing unhelpful thoughts and habits around sleep and retraining your body’s natural sleep rhythm.

Unlike medications, it does not cause dependency and has lasting benefits. Sleep medicines can be helpful for short periods, such as a few days to a couple of weeks, but long-term use often leads to tolerance and dependence, making it harder to sleep without them.

If your insomnia continues, ask your doctor about starting CBT-I or seeing a sleep specialist trained in behavioral sleep medicine. Since you mentioned light snoring, a sleep study may be a good idea, especially if you ever wake up gasping or feel excessively tired during the day.

Mild sleep apnea can disrupt deep sleep and worsen fatigue and insomnia. Addressing it early can improve sleep quality and overall health.

You are already taking important steps by seeking help, and with a combination of behavioral strategies, lifestyle adjustments, and medical guidance, there is a very good chance your sleep can improve steadily.

I hope this helps.

Thank you.