CBT-I for Insomnia

When Sleep Stops Feeling Natural

When sleep stops feeling natural, it can leave you drained and discouraged. Whether you struggle to fall asleep, wake through the night, or rise too early, the result is often the same. Rest starts to feel unpredictable, and your days can feel heavier because of it. You’re not broken, and with the right support, sleep can feel steady and restorative again.

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What is CBT-I?

Cognitive Behavioural Therapy for Insomnia (CBT-I) is a short-term, evidence-based approach for people experiencing ongoing sleep difficulties.

Rather than forcing sleep or relying on quick fixes, CBT-I works by gently retraining your sleep system — helping your brain and body regain a steadier rhythm and a calmer relationship with sleep.

CBT-I is typically a 5 bi-weekly session program where we focus on:

  • easing the mental and physical tension that interferes with sleep
  • rebuilding confidence in your body’s natural ability to sleep
  • creating consistency so sleep feels safer and more predictable

CBT-I is practical, collaborative, and grounded in research — but always tailored to you and your real-life context. Interested in learning more? Contact me!

TROUBLES SLEEPING THROUGH THE NIGHT?

How Insomnia Can Affect Daily Life

Sleep problems rarely stay confined to the night. Over time, they can affect how you think, feel, and cope during the day. You might notice:

  • mental fog, forgetfulness, or difficulty concentrating
  • irritability, anxiety, or emotional sensitivity
  • low energy or motivation
  • dreading bedtime or constantly watching the clock
  • relying on caffeine, naps, or “pushing through” fatigue
  • feeling physically exhausted but mentally wired
  • pulling back from activities or relationships you once enjoyed

For many people, insomnia becomes as much about fear of not sleeping as sleep itself.

A PATTERN OF DIFFICULTIES FALLING ASLEEP AND STAYING ASLEEP

Why Insomnia Can Become Stuck

Insomnia often begins during a stressful or demanding period, but it doesn’t always resolve once the stress passes. Over time, certain patterns can quietly keep sleep problems going, such as:

  • worry, overthinking, or mental alertness at night
  • irregular schedules or inconsistent wake times
  • spending long stretches of time awake in bed
  • the bed becoming associated with frustration or effort
  • pressure-filled thoughts like “I have to sleep” or “Tomorrow will be a disaster if I don’t”

Even well-intentioned attempts to cope can sometimes reinforce the cycle.

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HOW DOES CBT-I HELP?

Real change, backed by research, designed around how your body actually sleeps

CBT-I helps interrupt this pattern by addressing both the mental habits and sleep-related behaviours that maintain insomnia. Remember, the goal isn’t perfect sleep — it’s more reliable, restorative sleep and a calmer relationship with bedtime. Many people notice the benefits of CBT-I helps:

Bedtime Feels Calmer

Instead of feeling tense or dreading sleep, you’ll start to associate bedtime with rest and ease. Many clients describe feeling less preoccupied and more at peace as they prepare to sleep—without the racing thoughts or pressure to “sleep now.”

Sleep Comes More Easily

CBT-I helps you fall asleep faster and return to sleep more easily after waking during the night. By building a steadier sleep–wake rhythm and reducing nighttime alertness, your bedtime routine begins to feel more natural and less frustrating.

Energy and Focus Return

Better sleep often means better days. As sleep improves, so can your daytime energy, concentration, mood, and resilience—making it easier to engage with your work, relationships, and daily life with more clarity.

You Rebuild Trust in Your Sleep

One of the most meaningful outcomes of CBT-I is regaining confidence in your body’s ability to sleep. As reliance on sleep aids fades and consistency returns, you start to feel more grounded and supported by your own natural rhythm.

What Makes CBT-I Different?

A Science-Backed Approach to Treating Insomnia

CBT-I (Cognitive Behavioural Therapy for Insomnia) stands out from other sleep remedies or general therapy approaches because it directly targets the thoughts and unhealthy behaviours that contribute to chronic insomnia. Here’s what makes it different:

CBT-I is an evidence-based, research-supported treatment that has been shown to be more effective than medication for long-term insomnia relief. It doesn’t rely on quick fixes or sleep hygiene checklists, it addresses the underlying mechanisms that keep you awake.

Rather than trying to force sleep, CBT-I helps retrain your brain and body to return to a natural rhythm. It works with your sleep drive, circadian rhythm, and thought patterns, helping you rebuild trust in your ability to sleep.

CBT-I combines:

  • Cognitive strategies to reduce anxiety, pressure, and unhelpful beliefs about sleep
  • Behavioural strategies to strengthen the body’s sleep drive and reset your sleep-wake cycle

This two-part focus is what makes it so powerful.

Most people begin to see results in just a few sessions. CBT-I is a structured, short-term therapy — typically lasting 4 to 8 sessions — and doesn’t require long-term treatment unless other issues are also present.

You’re not just talking about sleep — you’re learning what to do when it doesn’t come. CBT-I gives you actionable tools, strategies, and confidence to take back control of your nights and improve your days.

WHAT YOU CAN DO RIGHT NOW

Steps to Improve Your Sleep

While you’re waiting for your CBT-I appointment, these gentle steps may help reduce some of the pressure around sleep. They’re not meant to fix insomnia — just to support you in the meantime.

  • If you have trouble falling asleep: Lying in bed trying to force sleep can increase alertness. If sleep isn’t coming, it’s okay to get out of bed briefly and return when your body feels sleepier.
  • If you wake during the night: Try to avoid clock-watching or mentally rehearsing tomorrow. Nighttime awakenings are common with insomnia, and staying calm is often more helpful than trying to fall asleep quickly.
  • If you wake too early in the morning: Keep your wake-up time as consistent as possible, even after a poor night’s sleep. This helps support your body’s natural sleep rhythm.
  • During the day: Limiting naps and relying on light exposure, movement, and routine can help build sleep pressure for the night ahead.
  • When worry about sleep shows up: Notice unhelpful thoughts like “I won’t cope tomorrow.” Gently reminding yourself that you’ve managed difficult days before can reduce tension and make sleep easier to come by.

These steps are meant to be supportive — not another set of rules to follow. A more complete, personalised approach will come when we work together using CBT-I.

Ready to Start with CBT-i?

I’m glad you asked!

FAQs About Cognitive Behavioural Therapy for Insomnia

CBT-I is an evidence-based, short-term therapy that “hacks” your biological sleep systems to end the cycle of being tired but wired. By targeting the unhelpful thoughts, habits, and sleep anxiety driving insomnia, it strengthens your natural sleep drive and resets your internal clock, helping you move from simply “surviving” the day to feeling truly restored.

Most people begin to notice improvements within the first few weeks with sleep continuing to stabilize over 6–8 weeks. CBT-I is typically a short-term therapy, but it offers long-term results by addressing the root causes of your sleep struggles instead of just the symptoms.

Yes. Many people begin insomnia therapy while taking prescribed sleep medication. CBT-I can be done alongside medication, and there is no requirement to stop or change medications in order to begin. Any decisions about medication adjustments are made with your prescribing provider.

Not necessarily. CBT-I is about understanding how your sleep works and making practical adjustments that support rest. We’ll look at your routine together and decide which changes feel realistic and helpful without overhauling your entire lifestyle

Yes. Many people turn to CBT-I after other approaches haven’t worked. Even if you’ve tried apps, supplements, or sleep aids, CBT-I offers a structured, personalised approach that focuses on long-term relief and rebuilding trust in your body’s ability to sleep.

CBT-I often includes tools like a sleep diary to help us understand your patterns, but the process is flexible and collaborative. We’ll tailor everything to your lifestyle, needs, and readiness so it feels doable—not overwhelming.

While general counselling can support sleep indirectly, CBT-I is a specialised approach designed specifically for insomnia. It combines behavioural strategies and cognitive tools to address the sleep problem at its root—often with quicker, more lasting results.

CBT-I is ideal for people struggling with chronic insomnia, but we’ll first ensure it’s the best fit for you. If there are underlying conditions like sleep apnea or trauma-related sleep issues, we’ll discuss alternative or modified approaches to ensure you’re fully supported.

“If sleep has become something you dread, not something you trust, know that there’s a different way forward. You don’t need more pressure—you need support that truly understands. Together, we can gently help your sleep feel safe and restful again.”

– Lyn Firth, MPCC, RQS

Is CBT-I a Good Fit?

CBT-I is designed for people experiencing ongoing sleep difficulties, particularly when sleep problems have been present for weeks or months. It may be a good fit if:

  • you struggle with falling asleep, staying asleep, or waking too early
  • sleep difficulties occur multiple nights per week
  • you’ve tried other strategies without lasting relief
  • worry or frustration about sleep feels like part of the problem

Before starting CBT-I, it’s important to rule out other sleep conditions (such as sleep apnea or restless legs) that may require medical assessment.

Some situations — including active trauma-related sleep disruption, bipolar disorder, or certain circadian rhythm concerns — may need a modified or different approach. As a Master Practitioner in Clinical Counselling, it would be my privilege to talk through this together to ensure you receive the support that fits best.

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