Uploaded February 2023 | Updated September 2026, 1 week ago
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").
__________________
Studies (small sample only):
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.
_____________________________________
✅ learningpsychology.net
✒️ Autor: Diplom-Psychologe Eskil Burck
📖 Buch: Angst - Was hilft wirklich gegen Angst und Panikattacken?
(psychologie-lernen.de/buecher/angst-was-hilft-wirklich-das-buch/)
📖 Buch: Naturtherapie bei Angst und Depression
(psychologie-lernen.de/naturtherapie-bei-angst-und-depression-das-buch-diplom-psychologe-eskil-burck/)
📖 BUCH: WAS TUN, WENN KINDER NICHT HÖREN?
psychologie-lernen.de/was-tun-wenn-kinder-nicht-hoeren-wie-die-psychologische-forschung-eltern-und-lehrern-dabei-hilft-die-beste-erziehung-zu-finden
📖 Neue Psychologie des Überzeugens - Das Buch: psychologie-lernen.de/?page_id=12338
📖 Die Macht der Situation - Das Buch:
psychologie-lernen.de/die-macht-der-situation-wovon-sich-menschen-im-alltag-manipulieren-lassen-eskil-burck/?preview=true
📖 Das manipulierte Gehirn - Das Buch:
psychologie-lernen.de/das-manipulierte-gehirn-psychologie-der-unbewussten-beeinflussung-eskil-burck
🎧 Audio-Podcast: Psychologie-lernen.de
podcasts.apple.com/de/podcast/psychologie-lernen-de/id343153125
🎧 Audio-Podcast: Angst – Was hilft wirklich?
podcasts.apple.com/de/podcast/angst-was-hilft-wirklich-gegen-angst-und-panikattacken/id1450856027
🎧 Audio-Podcast: Erziehungspsychologie
open.spotify.com/show/3QaVCRa8pnnhpL7lTyxENU?nd=1
#insomnia #sleepdisorder #icbt
_____________________________________
About the Author:
Eskil Burck, a psychology graduate, is a psychological consultant and textbook author. He teaches psychology for Kalaidos University of Applied Sciences (Zurich). His psychology podcast "psychologie-lernen.de" consistently ranked #1 on iTunes in the "Education" category. His books "Angst - was hilft wirklich ...?", "Das manipulierte Gehirn" and "Neue Psychologie der Beeinflussung" became Amazon bestsellers. Even in his spare time, he enjoys reading studies...😅🙈
For more information, visit: psychologie-lernen.de
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").
__________________
Studies (small sample only):
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.
_____________________________________
✅ learningpsychology.net
✒️ Autor: Diplom-Psychologe Eskil Burck
📖 Buch: Angst - Was hilft wirklich gegen Angst und Panikattacken?
(psychologie-lernen.de/buecher/angst-was-hilft-wirklich-das-buch/)
📖 Buch: Naturtherapie bei Angst und Depression
(psychologie-lernen.de/naturtherapie-bei-angst-und-depression-das-buch-diplom-psychologe-eskil-burck/)
📖 BUCH: WAS TUN, WENN KINDER NICHT HÖREN?
psychologie-lernen.de/was-tun-wenn-kinder-nicht-hoeren-wie-die-psychologische-forschung-eltern-und-lehrern-dabei-hilft-die-beste-erziehung-zu-finden
📖 Neue Psychologie des Überzeugens - Das Buch: psychologie-lernen.de/?page_id=12338
📖 Die Macht der Situation - Das Buch:
psychologie-lernen.de/die-macht-der-situation-wovon-sich-menschen-im-alltag-manipulieren-lassen-eskil-burck/?preview=true
📖 Das manipulierte Gehirn - Das Buch:
psychologie-lernen.de/das-manipulierte-gehirn-psychologie-der-unbewussten-beeinflussung-eskil-burck
🎧 Audio-Podcast: Psychologie-lernen.de
podcasts.apple.com/de/podcast/psychologie-lernen-de/id343153125
🎧 Audio-Podcast: Angst – Was hilft wirklich?
podcasts.apple.com/de/podcast/angst-was-hilft-wirklich-gegen-angst-und-panikattacken/id1450856027
🎧 Audio-Podcast: Erziehungspsychologie
open.spotify.com/show/3QaVCRa8pnnhpL7lTyxENU?nd=1
#insomnia #sleepdisorder #icbt
_____________________________________
About the Author:
Eskil Burck, a psychology graduate, is a psychological consultant and textbook author. He teaches psychology for Kalaidos University of Applied Sciences (Zurich). His psychology podcast "psychologie-lernen.de" consistently ranked #1 on iTunes in the "Education" category. His books "Angst - was hilft wirklich ...?", "Das manipulierte Gehirn" and "Neue Psychologie der Beeinflussung" became Amazon bestsellers. Even in his spare time, he enjoys reading studies...😅🙈
For more information, visit: psychologie-lernen.de
