What is CBT for Insomnia?
CBT for insomnia, also known as CBT-I, is the most researched and effective non-drug treatment for long-term sleep problems.
It's recommended internationally by sleep medicine bodies, and it's what I use at the heart of my work, but it's widely misunderstood. So if you're sceptical, you're in good company.
How does it work?
Cognitive Behavioural Therapy for Insomnia works by gradually retraining the body's internal clock, rebuilding healthy sleep pressure, and shifting the thoughts and habits that unintentionally keep insomnia going.
Over time, this process helps your brain relearn how to fall asleep naturally and stay asleep more consistently.
Unlike medication, it helps create lasting changes in how your sleep system functions, which is why it's recommended internationally.
How is it different from general CBT?
Although it shares a name with general CBT, CBT-I is a specialist, sleep-focused programme. Its tools are designed specifically for insomnia and related sleep difficulties, and the approach is quite different from strategies used for anxiety or depression.
CBT-I can be delivered in various formats, including apps, self-help books and one-to-one therapy, but it requires specialist training to deliver well.
Most mental health professionals are not trained in CBT-I, which is why finding someone with dedicated expertise matters.
Does it work for long-standing insomnia?
Yes. This surprises people more than almost anything else. Many of the people I work with have been struggling for years, sometimes decades.
"After 50 years of suffering from chronic insomnia I finally felt listened to and reassured that I could get the help I needed."
"I no longer worry about going to bed as I am more confident I will sleep, this is a big shift for me."
"I was sceptical that CBT-I would work but was prepared to give it a try. Persistence paid off."
What if I'm sceptical?
That's entirely normal and it doesn't predict outcome.
Scepticism usually comes from having tried things that didn't work. Most sleep advice adds more to do - another routine, another supplement, another rule to follow.
CBT-I with me is different because it works with your sleep system rather than against it, and because I address something most approaches never touch, the preoccupation with sleep itself. The monitoring, the chasing, the dread that builds before you've even got into bed.
Understanding why that happens and how to step back from it, is often where the real shift begins.
Who delivers CBT-I?
Access to clinicians who are trained in CBT-I is still limited, which is why I've dedicated my career to this work.
I've been practising CBT-I for over a decade and delivered thousands of treatments through my NHS insomnia service and private work.
Ready to take the next step?
If you'd like to explore whether sleep therapy might help you, I'd love to hear from you. Just drop me a message and we can take it from there.