Welcome to The Restless Road: You're Not Alone in This
- Hawley Campbell
- Jun 11
- 5 min read
Updated: Jun 13
The Restless Road
Hey there, fellow ceiling-starer, pillow-puncher, and 3 AM worrier. If you've found your way here, chances are you know that profound, soul-sucking exhaustion that comes with chronic insomnia. That desperate feeling of just wanting to sleep, even for an hour, but your brain just won't quit. Trust me, I've been there. I am there, some nights.
This space, The Restless Road, is for all of us navigating the frustrating, often isolating, journey of sleeplessness. It's where we can share what works (and what definitely doesn't), explore the science behind our zzz's, and hopefully, find a little more peace in the pursuit of rest.
Beyond the Pill: What's the First Step for Insomnia?
When you're caught in the frustrating grip of insomnia, the thought of a magic pill that could just knock you out for eight blissful hours is incredibly appealing. I know that feeling well—the desperate 3 AM Google searches for "fastest way to sleep." And yes, medication can play a role for some people, and we'll talk about that. However, here's the crucial thing that surprised me —and what top sleep experts consistently recommend as the true first line of defense against chronic insomnia.
The Gold Standard: Cognitive Behavioral Therapy for Insomnia (CBT)
It might not be a prescription, but the overwhelming consensus among medical and sleep organizations like the American Academy of Sleep Medicine (AASM) and major medical centers like the Mayo Clinic is that Cognitive Behavioral Therapy for Insomnia, or CBT-I, is the gold standard, first-line treatment for chronic insomnia (AASM, n.d.; Mayo Clinic, 2024).
Why? Unlike a sleeping pill that primarily targets symptoms, CBT-I actually gets to the root of why you can't sleep. It retrains your brain and body to associate your bed with sleep again and breaks those unhelpful habits and thought patterns that keep you awake. Think of it as building sustainable sleep skills, rather than just taking a temporary fix.
If "therapy" sounds a bit daunting, don't worry. CBT-I is a structured program, often delivered over several sessions, and it gives you practical tools. It usually involves a few key strategies, tailored to you:
Sleep Restriction: This sounds counterintuitive, but it helps build up your natural 'sleep drive' by limiting your time in bed to just when you're sleeping. It helps consolidate sleep (National Sleep Foundation, n.d.).
Stimulus Control: This involves breaking the mental link between your bed and anything but sleep. So, if you're tossing and turning for more than 15-20 minutes, you actually get out of bed until you're truly sleepy (National Sleep Foundation, n.d.).
Cognitive Restructuring: This helps you challenge those frustrating, anxious thoughts about sleep ("I'll never sleep!" "I'm going to be useless tomorrow!") that keep your mind racing (American Psychological Association [APA], n.d.).
Sleep Hygiene: Yes, the basics like a dark, cool room and avoiding late-night caffeine, but integrated into a broader plan that actually makes sense for your life and habits (Centers for Disease Control and Prevention [CDC], 2023).
An Expert's Perspective: What I Learned from Dr. Michael A. Grandner
Just recently, I had the privilege of attending a seminar with Dr. Michael A. Grandner, a leading voice in behavioral sleep medicine. He's the Director of the Sleep and Health Research Program at the University of Arizona, and someone who genuinely understands the science and the struggle of sleep.
What resonated deeply with me from his insights was his emphasis on CBT-I's power to "teach" your brain to sleep again. He reinforced that while medication can offer a temporary solution, it does not build the lasting skills that CBT-I does. It was a powerful reminder that our brains are incredibly adaptable, and with the right tools, they can relearn how to fall asleep and stay asleep naturally (M. A. Grandner, personal communication, Spring 2025).
Where Medication Fits In
Now, does this mean medication has no place at all? Absolutely not. For some people, especially those dealing with acute (short-term) insomnia caused by a specific, temporary stressor (like a recent loss or major life event), a doctor might prescribe a short course of medication to help get sleep back on track. And for those with chronic insomnia where CBT-I is not immediately available or has not fully provided relief, medication can be a helpful adjunct—meaning, used alongside other strategies, often for a limited time (National Heart, Lung, and Blood Institute [NHLBI], n.d.).
The important thing to understand is that while various medications can help you fall asleep or stay asleep, they come with their own considerations. Doctors generally do not recommend relying on them for long periods (more than a few weeks) due to potential side effects, the risk of developing dependency, or a decrease in effectiveness over time (Mayo Clinic, 2024).
If you and your doctor decide to explore medication, you might hear about:
'Z-drugs' (like zolpidem/Ambien, eszopiclone/Lunesta)
Melatonin Receptor Agonists (like ramelteon/Rozerem)
Dual Orexin Receptor Antagonists (like suvorexant/Belsomra, lemborexant/Dayvigo)
Certain Antidepressants (at low doses for their sedating effects)
And then there are over-the-counter options, often containing antihistamines, which can cause next-day drowsiness and are not recommended for regular, long-term use for insomnia (Harvard Health Publishing, 2020).
Note: This information is not intended as medical advice. Discuss any medication with a qualified healthcare professional who is familiar with your health history and needs. They can assess benefits and risks to create a safe, personalized plan.
Finding Your Path to Rest
The journey with insomnia can feel incredibly isolating and frustrating, but knowing that there are evidence-based approaches, starting with the powerful tools of CBT, offers real hope. Whether you explore CBT-I first, or in combination with a short-term medication plan, the goal is always the same: to help you regain control over your sleep, not just mask the symptoms. It's about empowering your body and mind to find their natural rhythm again.
References
American Academy of Sleep Medicine. (n.d.). Cognitive behavioral therapy for insomnia (CBT-I). Retrieved from [Insert relevant URL, e.g., https://sleepeducation.org/sleep-disorders/cognitive-behavioral-therapy-insomnia/]
American Psychological Association. (n.d.). What is cognitive behavioral therapy? Retrieved from [Insert relevant URL, e.g., https://www.apa.org/ptsd-guideline/treatments/cognitive-behavioral-therapy]
Centers for Disease Control and Prevention. (2023). Tips for better sleep. Retrieved from [Insert relevant URL, e.g., https://www.cdc.gov/sleep/about-sleep/sleep-hygiene-tips.html]
Grandner, M. A. (2025, Spring). Insights from a seminar on behavioral sleep medicine. Personal communication.
Harvard Health Publishing. (2020, December 18). Medications for insomnia: The best and worst. Retrieved from [Insert relevant URL, e.g., https://www.health.harvard.edu/diseases-and-conditions/medications-for-insomnia-the-best-and-worst]
Mayo Clinic. (2024, May 17). Insomnia treatment: What's best? Retrieved from [Insert relevant URL, e.g., https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355172]
National Heart, Lung, and Blood Institute. (n.d.). Insomnia. Retrieved from [Insert relevant
URL, e.g., https://www.nhlbi.nih.gov/health/insomnia]
National Sleep Foundation. (n.d.). What is cognitive behavioral therapy for insomnia (CBT-I)? Retrieved from [Insert relevant URL, e.g., https://www.thensf.org/cognitive-behavioral-therapy-for-insomnia-cbt-i/]
Comments