CBT-I (cognitive behavioural therapy for insomnia)
A therapy without medicine that changes sleep habits and thoughts step by step over a few weeks.
A little more detail
A multicomponent treatment combining sleep restriction, stimulus control, cognitive restructuring, relaxation and sleep education. The AASM 2021 guideline gives a strong recommendation for CBT-I in chronic insomnia; the meta-analyses behind the guideline showed clinically meaningful improvements in remission and response rates, sleep quality, sleep latency and wake after sleep onset (WASO).
Source: Edinger JD, Arnedt JT, Bertisch SM et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986