About CBT-I

Cognitive Behavioural Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment designed to address insomnia by focusing on how a person's thoughts and behaviours influence their sleep. It is the leading recommended treatment for insomnia as it targets the underlying causes of insomnia, helping individuals develop long-term strategies for better sleep.

CBT-I begins with education on how sleep works and what habits might be interfering with it, such as irregular routines or activities that overstimulate the mind before bed. It helps individuals identify and change negative patterns that interfere with healthy sleep.

The therapy also involves addressing negative or anxious thoughts about sleep. People often feel stuck in a cycle of worrying about not sleeping, which makes the problem worse. CBT-I helps individuals recognise these thought patterns and replace them with more realistic, calming perspectives. Relaxation techniques are also introduced, to reduce the physical and mental tension that often contributes to sleeplessness. These methods help create a more peaceful state before bedtime, making sleep come more naturally.

In addition, the therapy involves adjusting the time a person spends in bed to build stronger sleep pressure, which makes falling asleep easier and improves the overall quality of sleep. Alongside this, there is a focus on restoring a healthy connection between the bed and sleep, so that people only associate their bed with restful sleep rather than sleeplessness or frustration.

CBT-I is generally delivered over several weeks and is proven to be one of the most effective treatments for chronic insomnia. Unlike sleep medications, which only provide temporary relief, CBT-I addresses the underlying causes of insomnia, provides tools to manage sleep long-term, and empowers individuals develop long-lasting, healthier sleep patterns.

CBT-I can be challenging, particularly during the first couple of weeks as you adjust to changes in your habits and routines. For the best results, it's important to follow the recommendations closely, so it’s worth thinking about when would be an ideal time to begin CBT-I. As your body adjusts to the new routine, I will advise against driving during the first week or so. Additionally, if you ever feel drowsy in a situation where falling asleep could be dangerous, you should stop what you're doing and take a short nap. You may also want to postpone starting CBT-I if you have any upcoming travel plans or major events that could disrupt your routine to allow you the best chance to stick with the recommendations. We can discuss this during a consultation.

My Approach to CBT-I

I am passionate about helping individuals overcome insomnia using evidence-based techniques and a person-centred approach. I understand that insomnia is not a "one-size-fits-all" problem, which is why I focus on truly understanding your unique experiences and challenges before crafting a personalised treatment plan tailored specifically to your needs.

My approach is grounded in the latest research, drawing from my strong academic background and commitment to staying at the forefront of advancements in sleep science. As a lecturer and experienced practitioner, I excel at breaking down complex scientific concepts into relatable, actionable steps. This means you’ll not only understand what to do to improve your sleep but also why these methods work, empowering you to take charge of your journey towards better sleep. I'll support you every step of the way by providing support by email, text, or WhatsApp in case you have any questions between sessions.

I will ask you to keep a sleep diary throughout therapy. This will help us to meet where you are, work together to improve your sleep, and observe the evidence of how the changes you make impact your sleep. I will work with you to address any barriers that may arise, ensuring you feel supported and confident in making meaningful changes. With extensive experience in working with individuals and families through clinical practice in the NHS and research, I bring both expertise and empathy to my sessions, guiding you towards sustainable, long-lasting results because you deserve to wake up feeling refreshed and ready for the day ahead.

All sessions are conducted via phone or video call, allowing you to access therapy from the comfort of your own home, wherever you are in the UK. This flexibility makes it easier to fit sessions into your schedule and eliminates the stress of travelling to appointments. I realise that life isn't always straightforward, so if regular weekly sessions won't work for you, I'm happy to work with you on a more flexible arrangement. I also offer a flexible cancellations policy, which strikes a balance between protecting my time and allowing you to change an appointment if life gets in the way.