Cognitive behavioural therapy for insomnia (CBTi)

Our cognitive behavioural therapy for insomnia (CBTi) programme can improve sleep disturbances within 8 weeks. We work to address sleep-related anxiety, behavioural sleep issues and aid relaxation for improved sleep quality.

Sleep is an essential part of our biological functioning, but chronic sleep disturbances can have adverse effects on our overall health.

What is insomnia?

Insomnia is a sleep condition which affects a person’s ability to fall asleep or stay asleep. Disturbed sleep is common, with around one-third of adults having difficulty sleeping.

However, only 6% of the population has been diagnosed with insomnia, with chronic insomnia being diagnosed when the sleep disturbances occur more than three times a week, and last for more than three months.

Despite being associated with night-time, insomnia can widely affect aspects of the waking day. Aside from fatigue and daytime sleepiness, chronically disturbed sleep can cause irritability, impaired concentration, and reduced motivation.

As a result, insomnia can affect work performance and even relationships, as many people avoid socialising as they’re worried it may affect their evening routine and they won’t get any sleep.

Consequentially, insomnia can perpetuate or worsen mental health conditions, such as depression or anxiety. Up to 36% of people living with insomnia also have anxiety disorder.

Our cognitive behavioural therapy for insomnia programme aims to reduce sleep-related anxiety and aid relaxation for better quality sleep.

Cognitive behavioural therapy (CBTi) for insomnia

Recommended by The National Institute for Health and Care Excellence (NICE), cognitive behavioural therapy for insomnia (CBTi) is the gold standard treatment for insomnia.

A standard course of CBTi consists of six to eight weekly sessions, with each session lasting between 20 and 40 minutes. We offer video and in-person sessions, depending on our patient’s preference.

There are two approaches to our treatment: cognitive and behavioural. The cognitive aspect involves strategies to reduce sleep-related anxiety and aid relaxation. These strategies include cognitive distraction (focusing thoughts on one thing) and progressive muscle relaxation to aid mindfulness.

The behavioural strategies rely on sleep restriction (reducing the time spent in bed) and stimulus control therapy to help create a positive association with bedtime.

Benefits of cognitive behavioural therapy for insomnia

CBTi can be an effective method of treatment for most people with sleep problems.

It can help to manage mental health conditions and physical, medical, and lifestyle issues that may be affecting sleep. Some people may find that some approaches cause you to lose sleep at first, however, it is important to ensure you continue the treatment to see lasting results.