目前最有效的是"cognitive behavioral therapy for insomnia", 或者CBT-I。主要是通過幾周時間打斷壞的睡眠習慣，明確妨礙睡眠的焦慮來源。
Relaxation training and biofeedback
Relaxation training teaches you how to relax both your mind and your body. This helps you to reduce any anxiety or tension that keeps you awake in bed. This method can be used during the day and at bedtime. It involves training you to better control the following functions:
Muscle relaxation
Breathing
Mental focusing
Biofeedback may be used along with relaxation training. The process of sleep is more complex than it seems. It involves your brain, your breathing, your heart and your muscles. Biofeedback teaches you how to control certain functions of the body by receiving feedback from the body itself. Biofeedback can provide details on:
Muscle tension
Brain waves
Blood pressure
Heart rate
Body temperature
In order to sleep better, you are taught how to change either your muscle tension or your brain waves. You wear a device that signals to you the level of your muscle tension or brain wave frequency. You then try to change that level in a way that will help you sleep. The device uses a gauge, visual images or sounds to tell you how your level is changing.
These methods require you to focus and concentrate in order to see results. Some people may learn the methods in just a few sessions. Others may need many sessions to master the techniques.
Cognitive control and psychotherapy
These methods are used to help you identify attitudes and beliefs that hinder your sleep. These negative thoughts involve worries and stress that keep you awake. A therapist helps you process your thoughts and feelings about sleep.
You learn ways to overcome negative thoughts and promote positive attitudes and beliefs. This might involve setting a “worry time” in the afternoon or early evening. This is a time when you review the day and plan for tomorrow. You focus on getting all of your worries out of your system. At the end of this time you feel “free” to relax. This helps your mind to be at rest when you go to bed.
Another method is to use guided imagery. You imagine that you are in a story. In your mind you try to picture what things look, feel and sound like. You try to make it as real as possible. This keeps your mind from thinking about other concerns. You stop “trying” to go to sleep. As a result, your mind settles down and stops racing. This allows your body to relax and go to sleep.
A therapist will often see you weekly on an individual basis. Sessions may vary in length from 30 to 90 minutes. Other options are to do group therapy or to consult with a therapist by phone. These options may cost less than individual sessions.
Sleep hygiene training
This method of therapy is used to correct things you do on a regular basis that disturb your sleep. Sleep hygiene consists of basic habits and tips that help you develop a pattern of healthy sleep. Disturbed sleep will often be caused by more than one thing that you do. To improve your sleep, you will need to improve all of these habits.
For example, a man begins a regular exercise routine. He hopes that it will help him sleep better. After a while he becomes frustrated. He is still having a hard time falling asleep at night. This is because he continues to drink caffeine in the evening. He also takes long naps in the afternoon. Even though he corrected one habit, the other actions keep him from sleeping well.
You need to learn how to practice good sleep hygiene on a regular basis. This will greatly improve your chance of sleeping well at night.
notes from kkm
減少咖啡因和酒精攝入；
移除臥室中的有屏幕的科技產品；
保持臥室溫度涼爽；
建立規律的入睡和起床時間（包括周末）；
只在困的時候上床；避免在下午、傍晚在沙發上小睡；
絕對不要在醒著的時候長時間躺床上；起床做點安靜或讓自己放鬆的事情，直到下一個該睡覺的時間；
如果晚上入睡有困難，避免白天小睡；
學習在入睡前開始給大腦降速，減少焦慮和煩惱；
不要一眼就能看到鈡或表面，防止晚上的時間焦慮；
運動是好的，但避免睡前運動（至少應該是關燈前的兩三小時以上），使體溫上升代謝加速，更難以入睡；
另外有些時候也會限制有睡眠障礙的人的睡眠時間，如一開始只睡六個小時，其餘時間絕不睡覺，以纍積足夠的adenosine，達到更快入眠、更高睡眠質量，並重建對自主入睡的自信，之後再慢慢加長睡眠時間。
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