Cognitive behavioral therapy for insomnia
The first step in treating insomnia with CBT-I is to identify the underlying causes of the insomnia. People with insomnia should evaluate or have their sleep patterns evaluated and take into account all possible factors that may be affecting the person's ability to sleep. This would involve keeping a sleep diary or journal for a couple weeks. The journal will help to identify patterns of thoughts or behaviors, stressors, etc. that could be contributing to the person's insomnia.
Sleep inversion
Treatment of the delayed sleep phase type depends on the severity of the case. Mild cases may be addressed by an individual simply adhering to strict sleep and wake times. Severe cases may require incremental changes in sleep time, where a person sleeps 15 to 30 minutes earlier each day until an appropriate pattern is reached. Other methods of altering delayed sleep patterns include prescribing a night of sleep deprivation or the use of chronotherapy, a method in which sleep is delayed for three hours each night until the sleep pattern is rotated around the clock.