CBT-insomnia

CBT-i is the gold-standard psychological treatment for chronic sleep problems, delivering structured, evidence-based solutions for lasting sleep improvement. This comprehensive program combines behavioural techniques with cognitive strategies to address persistent sleep difficulties.

• Chronic Insomnia
• Sleep Onset Difficulties
• Sleep Maintenance Problems
• Early Morning Awakening
• Sleep-Related Anxiety
• Shift Work Sleep Issues
• Sleep Medication Dependence

Understanding CBT-i

CBT-i is more than just sleep hygiene advice – it's a structured program that addresses the behavioural, cognitive, and physiological factors maintaining sleep difficulties. Research consistently shows CBT-i to be the most effective long-term treatment for chronic insomnia.

Core Components

Sleep Restriction Therapy

• Consolidating sleep into a consistent window
• Gradually adjusting sleep timing
• Building sleep pressure naturally
• Improving sleep efficiency

Stimulus Control

• Strengthening bed-sleep connection
• Managing bedroom environment
• Establishing pre-sleep routines
• Breaking unhelpful sleep associations

Cognitive Restructuring

• Addressing sleep-related anxiety
• Challenging unhelpful sleep beliefs
• Managing racing thoughts
• Reducing sleep performance pressure

Treatment Protocol

Initial Assessment

Our comprehensive sleep assessment includes:

• Detailed sleep history
• Current sleep patterns
• Impact on daily functioning
• Treatment goals and preferences

Structured Program

The CBT-i program typically runs for 6-8 sessions:

• Weekly individual sessions
• Progress monitoring
• Strategy adjustment
• Relapse prevention planning

Ongoing Support

• Regular progress reviews
• Sleep diary monitoring
• Strategy refinement
• Maintenance planning

Evidence-Based Outcomes

Research consistently shows CBT-i delivers:

• Reduced time to fall asleep
• Improved sleep maintenance
• Better sleep quality
• Reduced sleep medication use
• Long-term sustainable results

Practical Implementation

Sleep Monitoring

• Daily sleep diary completion
• Regular progress assessment
• Pattern identification
• Strategy effectiveness tracking

Behavioural Changes

• Consistent sleep-wake schedule
• Appropriate light exposure
• Evening routine development
• Morning routine establishment

Cognitive Strategies

• Worry time management
• Mindfulness techniques
• Relaxation practices
• Thought challenging exercises

Specific Applications

Shift Work

• Adapted protocols for irregular schedules
• Strategic light management
• Rotation adaptation strategies
• Recovery period planning

Anxiety-Related Insomnia

• Combined treatment approaches
• Anxiety management techniques
• Sleep-specific cognitive work
• Gradual exposure methods

Expected Progress

Most clients experience:

• Initial adjustment period (1-2 weeks)
• Gradual improvement (2-4 weeks)
• Significant changes (4-6 weeks)
• Maintenance phase (6+ weeks)

Long-Term Success

Our program emphasises:

• Sustainable behaviour change
• Independent management skills
• Early warning sign recognition
• Ongoing support as needed

Our Sleep Team

At Biio, CBT-i is delivered by our experienced team including Clinical Psychologist Dr Mary Roberts, Sleep Physician Dr Lan Chen, and Sleep Scientist Dr Erfan Nasheri. Our collaborative approach ensures comprehensive care that addresses both the psychological and physiological aspects of sleep difficulties.