Sleep Research
What the Research says about sleep and Neurofeedback
Neurofeedback has shown promising results for improving sleep and reducing insomnia, especially with protocols designed to calm the brain and using the SMR protocol. While more research is needed to reach the highest levels of scientific validation, many clients experience lasting improvements in their sleep patterns.
(2024). “Neurofeedback to enhance sleep quality and insomnia: a systematic review and meta-analysis of randomized clinical trials.” Frontiers in Human Neuroscience, 18, 11203379.
| Feature / Benefit | Neurofeedback | Medication | CBT-I (Talk Therapy) |
|---|---|---|---|
| How it Works | Trains brainwaves to support natural sleep rhythms | Suppresses brain activity to induce sleep | Addresses thoughts, behaviors, and habits that disrupt sleep |
| Evidence-Based for Insomnia | ✔ Yes – increasing clinical research supports efficacy | ✔ Yes – effective for short-term use | ✔ Yes – considered first-line treatment for chronic insomnia |
| Non-Invasive | ✔ Yes | ✘ No – chemical intervention | ✔ Yes |
| Side Effects | Minimal to none | Possible (e.g., grogginess, dependency, rebound insomnia) | Minimal |
| Addresses Root Cause | ✔ Yes – targets disrupted brainwave activity | ✘ No – manages symptoms | ✔ Yes – targets habits, stress, and beliefs about sleep |
| Duration of Benefits | Long-lasting with consistent training | Short-term; often temporary | Long-term if skills are practiced |
| Custom-Tailored | ✔ Yes – based on brain maps (QEEG) | ✘ Generalized dosing | ✔ Yes – individualized therapy plans |
| Works Well with Other Treatments | ✔ Yes – can enhance effects of CBT-I or lifestyle changes | ✔ Yes – often combined with therapy | ✔ Yes – complements neurofeedback or lifestyle changes |
| Typical Treatment Duration | 20–30 sessions (1–3 months) | As needed; typically short-term | 6–8 sessions over several weeks |
Research Supporting Neurofeedback for Sleep Therapy
1) Wang, H., Hou, Y., Zhan, S., et al. (2023). “EEG Biofeedback Decreases Theta and Beta Power While Increasing Alpha Power in Insomniacs: An Open-Label Study.” Brain Sciences
Summary: This open-label study examined EEG biofeedback (neurofeedback) in individuals with insomnia. Participants underwent neurofeedback training targeting specific brain wave frequencies. Results showed a significant decrease in theta (4–8 Hz) and beta (13–30 Hz) power, alongside an increase in alpha (8–12 Hz) power, which correlated with improved sleep quality, as measured by subjective reports and sleep metrics (e.g., reduced sleep onset latency and better sleep efficiency). The study demonstrates that neurofeedback can modulate brain activity by reducing hyperarousal (linked to high theta/beta power) and promoting relaxation (via increased alpha power), directly improving sleep quality in insomniacs. This supports neurofeedback as a non-invasive intervention for addressing the neurophysiological underpinnings of insomnia.
2) Koberda, J. L., et al. (2022). “Infra-Low Frequency Neurofeedback: A Systematic Mixed Studies Review.” Frontiers in Human Neuroscience
Summary: This systematic review evaluated infra-low frequency (ILF) neurofeedback across various conditions, including sleep disturbances. By analyzing mixed studies (qualitative and quantitative), the review found that ILF neurofeedback, which targets very slow brain waves (<0.1 Hz), helps regulate central nervous system (CNS) activity. This regulation was associated with improved sleep quality, particularly in individuals with insomnia or other sleep-related issues, as evidenced by subjective and objective sleep measures. The review highlights ILF neurofeedback’s ability to stabilize CNS dysregulation, a common factor in sleep disorders. By modulating infra-slow oscillations, ILF neurofeedback supports better sleep, offering a promising treatment option for sleep disturbances.
Article: Infra-Low Frequency Neurofeedback: A Systematic Mixed Studies Review
3) Othmer, S., & Othmer, S. F. (2022). “Infra-Low Frequency Neurofeedback and Insomnia as a Model of CNS Dysregulation.” Frontiers in Human Neuroscience
Summary: This theoretical and clinical paper frames insomnia as a result of CNS dysregulation and explores ILF neurofeedback as a treatment. The authors argue that ILF neurofeedback modulates slow brain wave activity to restore CNS balance, leading to reduced insomnia symptoms. Case studies and preliminary data showed improvements in sleep onset, duration, and quality following ILF training. The paper provides a mechanistic explanation for its efficacy in insomnia, emphasizing ILF’s role in addressing CNS dysregulation. It positions neurofeedback as a targeted intervention that can normalize brain activity patterns associated with poor sleep.
Article: Infra-Low Frequency Neurofeedback and Insomnia as a Model of CNS Dysregulation
4) Koberda, J. L., et al. (2019). “Infra-Low Frequency Neurofeedback Modulates Infra-Slow EEG Oscillations.” Journal of Behavioral and Experimental Research
Summary: This study compared infra-low frequency (ILF) neurofeedback with heart rate variability (HRV) training in participants with physiological or psychological complaints, including sleep disturbances. ILF neurofeedback significantly improved sleep-related symptoms, including sleep quality, by modulating infra-slow EEG oscillations (<0.1 Hz). Changes in EEG activity were associated with better sleep metrics, such as increased sleep duration and reduced awakenings. The study provides evidence that ILF neurofeedback directly influences EEG patterns linked to sleep regulation, demonstrating its effectiveness in improving sleep outcomes. This supports its use as a tailored intervention for sleep disturbances, particularly in populations with complex symptoms.
Article: Infra-Low Frequency Neurofeedback Modulates Infra-Slow EEG Oscillations
5) Schabus, M., et al. (2023). “Neurofeedback for Severe Insomnia: An Uncontrolled Pilot Study.” SSRN Electronic Journal
Summary: This uncontrolled pilot study investigated sensorimotor rhythm (SMR, 12–15 Hz) neurofeedback in individuals with severe insomnia. Participants underwent multiple SMR neurofeedback sessions, resulting in significant improvements in sleep duration and reduced sleep onset latency, as measured by subjective reports and sleep diaries. The study suggests SMR neurofeedback enhances sleep spindle activity, which is critical for sleep consolidation. The study supports SMR neurofeedback as an effective intervention for severe insomnia, showing its potential to improve key sleep parameters. By increasing SMR activity, neurofeedback promotes cortical relaxation and sleep stability, offering a non-pharmacological option for challenging cases.
Article: Neurofeedback for Severe Insomnia: An Uncontrolled Pilot Study