CBT-I Alternatives (Practical Paths)
If CBT-I is hard to access, here are practical medical and self-help paths (not medical advice).
Suggested steps
- Initial eval: rule out meds/comorbid factors (GP or sleep clinic)
- Sleep hygiene: fixed wake time, reduce bright light/heavy meals at night
- Short-term tools: relaxation training, breathing, white noise
- Referral: for severe/long-term insomnia, consider sleep specialist