Better Sleep Naturally: Sleep Hygiene & CBT-I for Insomnia
If you’re struggling with falling asleep, waking in the night, or feeling unrefreshed in the morning, you’re not alone—insomnia affects millions of adults. While it’s tempting to reach for a quick fix, lasting improvement comes from addressing the root causes of poor sleep.
At Sun Valley Natural Medicine, we combine sleep hygiene (the habits that support restorative rest) with Cognitive Behavioral Therapy for Insomnia (CBT-I)—the gold standard, non-medication treatment for chronic insomnia.
What is Good Sleep Hygiene?
Think of sleep hygiene as your daily “training” for restful nights. Poor sleep habits—like late-night screen time or irregular bedtimes—can confuse your body’s natural rhythm. Foundational Sleep Hygiene Tips:
Keep a Consistent Sleep Schedule – Go to bed and wake up at the same time, even on weekends.
Create a Wind-Down Routine – Read, stretch, or listen to calming music for 30–60 minutes before bed.
Limit Caffeine and Alcohol – Both can interfere with sleep quality if consumed too late in the day.
Dim the Lights in the Evening – This signals your brain to start producing melatonin.
Cool, Dark, and Quiet – Keep your bedroom at 65–68°F and use blackout curtains or a sleep mask if needed.
How CBT-I Works
Cognitive Behavioral Therapy for Insomnia is an evidence-based program that helps re-train your brain and body for healthy sleep. Unlike medications, CBT-I works to reset your sleep patterns and address the thought patterns and behaviors that keep you awake.
CBT-I Techniques Include:
Sleep Restriction Therapy – Temporarily limiting time in bed to build stronger sleep drive.
Stimulus Control – Breaking the link between your bed and wakefulness (e.g., getting up if you can’t sleep after 20 minutes).
Cognitive Restructuring – Changing anxious or racing thoughts about sleep.
Relaxation Training – Using breathwork, meditation, or progressive muscle relaxation to calm the nervous system.
Why Combine Sleep Hygiene with CBT-I?
While sleep hygiene sets the stage for rest, CBT-I addresses the mental and behavioral barriers that keep insomnia going. Together, they create a comprehensive, non-pharmaceutical path to better sleep.
Our Approach at Sun Valley Natural Medicine
We tailor CBT-I to fit your lifestyle and combine it with gentle, natural supports such as:
Herbal remedies like valerian root, magnolia, ashwagandha, epimedium, skullcap, hops, or passionflower
Magnesium, l-theanine, phosphatidylserine, GABA, 5-HTP or L-tryptophan for relaxation
Mind-body practices such as yoga nidra, deep breathing, or progressive muscle relaxation
Functional testing to uncover underlying hormonal, nutritional, or stress-related sleep disruptions
The Bottom Line
Better sleep is possible—without relying on sleeping pills. With consistent sleep hygiene and the proven methods of CBT-I, you can retrain your body to fall asleep faster, stay asleep longer, and wake feeling restored.
If you’re ready to improve your sleep naturally, contact Sun Valley Natural Medicine to learn how our customized sleep programs can help.