About our CBT-i program

We are sorry to hear that you are struggling to sleep, and are confident that we can help you.

Cognitive Behaviour Therapy for Insomnia

was specifically tailored to help people struggling with sleep. Have a look at our pages Experts Say and In Media for links to studies and supporting articles on the success of CBT-i.

What is the point of CBT-i?

The aim is to help you find your individual sleep routine, improve your quality of sleep, and give you the tools to manage your sleep in the future.

CBT-i will train you to sleep well, without any outside aids – no pills, supplements or any other expensive accessories. Once you have mastered it, you will be able to carry those skills with you long-term.

How long is the programme?

The programme runs for 5 weeks, with each session lasting between 70 and 90 minutes. There is an initial assessment carried out on the phone, which lasts up to half an hour. 8 weeks after the final session, there is a follow-up, lasting up to 20 minutes.

Throughout, you will be supported.

What does the programme involve?

CBT-i is made up of three parts:

COGNITIVE – Learning about sleep and insomnia, to better understand what happens and how CBT-i helps us sleep better, for life

BEHAVIOURAL – Adapting and changing sleep-affecting habits to implement what we learn about sleep and be able to adjust to potential future life-events

THERAPY – Individually tailored and empathic support throughout the program.

Each week, as you learn to understand your sleep and how behaviour can affect it, you will be given tasks and ‘homework’. These exercises build up slowly, week on week, to gradually discover the sleep routine that works for you. These include a sleep diary, which you will be taught how to use. The homework is carried out first thing in the morning, taking about 1-5 minutes, and in the evening as part of a bed time routine. It wouldn’t take up any of your daytime.

Is it difficult to do?

It can be a struggle at times, because we are slowly making changes to life-long habits. When done properly, it has positive life-changing consequences.

It is not a quick-fix. It takes time to experience results and – most importantly – hard work and determination to see it through. Generally, we see improvements begin after 4-6 weeks, with a marked improvement within about 12 weeks.

How will I be supported?

We see our clients on a one-to-one basis so that we can offer personal and tailored support. This way we can address your individual concerns and fears and help you to work out your personal sleep requirements. For the duration of the programme, you will be able to email with any questions or concerns, even if it’s just for moral support!

What is the duration and cost of the programme?

The whole programme is made up of:

  • Initial assessment, lasting up to 30 minutes
  • 5 weekly sessions, each lasting 70-90 minutes
  • Follow-up sessions, lasting up to 20 minutes
  • E-mail support throughout
Please feel free to ask for more information about this and about one-to-one personal individual psychotherapy. All the best and wishing you a good night’s sleep,

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