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 point of CBT-i is to help you relearn how to sleep naturally and confidently.

Our goal is to help you find your own individual sleep rhythm, improve the quality of your sleep, and give you the tools to manage it independently for the long term.

CBT-i teaches you how to sleep well without relying on pills, supplements, or expensive sleep aids.

Through a practical, structured approach, it helps to break the patterns, thoughts, and habits that keep insomnia going.

Once you’ve learned the skills, they stay with you — empowering you to take back control of your sleep, your energy, and your quality of life.

How long is the programme?

Individual CBT-i is offered through weekly 50-minute sessions, usually over 8 to 10 weeks.

I also run 5-week group programs, with each session lasting about 90 minutes.

We begin with an initial assessment to understand your sleep challenges and goals, and around eight weeks after your final session, you will have the option of a follow-up call to check in and support your progress.

Whatever path you choose, you won’t be on it alone — you’ll have guidance and support every step of the way.

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.

Further opportunity to explore the underlying causes of your insomnia and making lifeenhancing changes.

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 about 6 weeks, with a marked improvement within 12-16 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 program?

The group program is made up of:

Initial assessment
5 weekly 90-min sessions
Follow-up session
E-mail support throughout
£950 per person

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,