I believe that in real life, “insomnia” plagues many people, “Why do I have insomnia?” “I have insomnia, what should I do?” “I can sleep after taking pills, what if I can’t quit my addiction, can I stop taking pills?” “Will long-term insomnia turn into dementia?” …… often hear “cognitive behavioral therapy for insomnia” in the process of seeking medical treatment, which sounds confusing and looks like nothing special, not like a magical method to solve the problem of long-term insomnia. However, these methods are derived from decades of development in sleep science, and most importantly, they are backed by solid research that proves their efficacy. The premise is that the insomniac has to be rigorous in his or her implementation and be convinced that he or she can get rid of insomnia in order to have a chance to benefit. It is well known that cognitive behavioral therapy for insomnia includes both pharmacological and non-pharmacological treatments. Many people do not understand the role of non-pharmacological treatments such as sleep education, relaxation therapy, music therapy, sleep diaries, etc., and consider them to be “fancy” and without real efforts, but please take a moment to think about the well-known treatment methods for hypertension and diabetes, do not a large proportion of non-pharmacological treatments also exist? For hypertension, in addition to the use of six kinds of antihypertensive drugs, non-pharmacological treatment includes health education, reasonable exercise, low-salt and low-fat diet, weight control, smoking cessation and alcohol restriction, blood pressure monitoring, etc.; for diabetes advocates the “5 carriages driving together” treatment, in addition to oral hypoglycemic drugs, the use of insulin, for hypoglycemic education, increased exercise, prevention of comorbidities, non-pharmacological treatment. In addition to oral hypoglycemic drugs and insulin, non-pharmacological treatment for hypoglycemia, increased exercise and prevention of comorbidities are also important. Therefore, non-pharmacological treatment is also recognized as scientifically significant in the treatment of insomnia. Its treatment is based on the study of sleep mechanisms. If insomnia occurs, more than one part of the sleep mechanism must be wrong, and if it is corrected, the sleep will be better. The first step to effectively receive cognitive behavioral therapy for insomnia is to clarify the cause of the disease. If the following reasons exist, please inform your doctor, which will definitely be of significant help for insomnia 1.Is there a lack of regular exercise 2.Is there a lack of some brain activity during the day 3.Is there a habit of taking naps for more than 30 minutes during the day 4.Is there a frequent dozing during the day 5.Is there a lack of sleep before lying down in bed 6.Is there more time lying in bed at night than falling asleep for more than 30 minutes 7.Is there a night owl since childhood 8.Is there an irregular bedtime 9.Is there a habit of catching up on sleep for more than one hour on weekends 10.Is the light outside still very strong when you sleep 11.Is there a lack of opportunity to go outside in the morning to expose the light 12.Is it often abroad and must be adjusted to jet lag 13.Is it engaged in a job that must shift night shifts 14.Is it a person who is easily anxious and nervous 15.Is there a tendency to demand perfection or demand self-control 16.Is it currently experiencing a major stressful event 17.Is life 18.Do you always have the habit of reviewing the day’s events in bed and thinking about whether it is right or wrong? 19.Do you often think about tomorrow’s plan before going to bed? “Cognitive Behavioral Therapy for Insomnia” will allow more people to say goodbye to insomnia.