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.

Insomnia 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 to 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.

Visit the About Me page for information about my background and approach to CBT-I.