Austin Frakt in The New York Times:
Insomnia is worth curing. Though causality is hard to assess, chronic insomnia is associated with greater risk of anxiety, depression, hypertension, diabetes, accidents and pain. Not surprisingly, and my own experience notwithstanding, it is also associated with lower productivity at work. Patients who are successfully treated experience improved mood, and they feel healthier, function better and have fewer symptoms of depression. Which remedy would be best for me? Lunesta, Ambien, Restoril and other drugs are promised by a barrage of ads to deliver sleep to minds that resist it. Before I reached for the pills, I looked at the data. Specifically, for evidence-based guidance, I turned to comparative effectiveness research. That’s the study of the effects of one therapy against another therapy. This kind of head-to-head evaluation offers ideal data to help patients and clinicians make informed treatment decisions. As obvious as that seems, it’s not the norm. Most clinical drug trials, for instance, compare a drug with a placebo, because that’s all that’s required for F.D.A. approval. In recognition of this, in recent years more federal funding has become available for comparative effectiveness research.
When it comes to insomnia, comparative effectiveness studies reveal that sleep medications aren’t the best bet for a cure, despite what the commercials say. Several clinical trials have found that they’re outperformed by cognitive behavioral therapy. C.B.T. for insomnia (or C.B.T.-I.) goes beyond the “sleep hygiene” most people know, though many don’t employ — like avoiding alcohol or caffeine near bedtime and reserving one’s bed for sleep (not reading or watching TV, for example). C.B.T. adds — through therapy visits or via self-guided treatments — sticking to a consistent wake time (even on weekends), relaxation techniques and learning to rid oneself of negative attitudes and thoughts about sleep.