Cognitive behavioural therapy (CBT) is a set of techniques that assists people in changing negative thoughts and behaviours, to help them overcomes issues. In the case of insomnia, this works by helping people to work out the root of their sleeping problems and change their ways to try and get a better night's sleep. Depending on your type of insomnia, there may be a number of different kinds of therapy that work for you. Improving your sleep environment can often be the first port of call. Removing a clock from your bedroom, ensuring your bed is comfortable and not having a TV in your room are all ways that sleep can be improved. Sleep hygiene (as detailed above) is another example of CBT. Changing your lifestyle can have a massive impact on the way you sleep, as can relaxation therapy (a method that helps to calm your mind and body in preparation for sleep). For those who are seeing little improvement after trying some basic lifestyle changes, you may want to try stimulus control therapy (removing factors that condition your mind to resist sleep) or sleep restriction therapy (reducing the time you spend in bed to increase readiness for sleep the next night). Cognitive behavioural therapy is evidence-based, meaning that it has shown to be effective in clinical studies. In fact, the earliest research goes back more than 30 years, showing that this method has been well-researched and well-backed.