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Many people who suffer from sleep disorders try to force themselves to sleep by taking sleeping pills. In doing so, they accept the side effects of medication, although there is an extremely effective alternative in the form of cognitive behavioral therapy for insomnia (ICBT). The good news is that many therapy elements can be easily integrated into everyday life (even without a therapist). Apps can also help with this (e.g. https://play.google.com/store/apps/details?id=gov.va.mobilehealth.ncptsd.cbti)… (You can find the app under the name “CBT-I Coach”).

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Studies (only small selection):

Chow, P. I., Ingersoll, K. S., Thorndike, F. P., Lord, H. R., Gonder-Frederick, L., Morin, C. M., & Ritterband, L. M. (2018). Cognitive mechanisms of sleep outcomes in a randomized clinical trial of internet-based cognitive behavioral therapy for insomnia. Sleep Medicine, 47, 77-85.

Gee, B., Orchard, F., Clarke, E., Joy, A., Clarke, T., & Reynolds, S. (2019). The effect of non-pharmacological sleep interventions on depression symptoms: a meta-analysis of randomised controlled trials. Sleep medicine reviews, 43, 118-128.

Hasan, F., Tu, Y. K., Yang, C. M., Gordon, C. J., Wu, D., Lee, H. C., … & Chiu, H. Y. (2022). Comparative efficacy of digital cognitive behavioral therapy for insomnia: a systematic review and network meta-analysis. Sleep medicine reviews, 61, 101567.

Lowe, C. J., Safati, A., & Hall, P. A. (2017). The neurocognitive consequences of sleep restriction: a meta-analytic review. Neuroscience & Biobehavioral Reviews, 80, 586-604.

Soh, H. L., Ho, R. C., Ho, C. S., & Tam, W. W. (2020). Efficacy of digital cognitive behavioural therapy for insomnia: a meta-analysis of randomised controlled trials. Sleep medicine, 75, 315-325.

Staines, A. C., Broomfield, N., Pass, L., Orchard, F., & Bridges, J. (2022). Do non-pharmacological sleep interventions affect anxiety symptoms? A meta-analysis. Journal of Sleep Research, 31(1), e13451.

van Straten, A., & Cuijpers, P. (2009). Self-help therapy for insomnia: a meta-analysis. Sleep medicine reviews, 13(1), 61-71.

Van Straten, A., van der Zweerde, T., Kleiboer, A., Cuijpers, P., Morin, C. M., & Lancee, J. (2018). Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis. Sleep medicine reviews, 38, 3-16.