Many people with insomnia describe the same pattern: drowsy on the sofa all evening, then wide awake the moment they climb into bed. Around one in ten adults lives with ongoing insomnia, and far more go through spells of poor sleep. CBT for insomnia (CBTi) is the most widely researched approach for lasting sleep problems, and I am delighted to now offer CBTi as part of my practice.
Why insomnia sticks around
Insomnia usually begins with a trigger, such as stress, illness, grief or a change in routine. Sleep often recovers once the trigger passes. For some people, the habits we adopt to cope keep poor sleep going long after the original cause has faded: going to bed earlier, lying in, napping, or lying awake trying harder to sleep.
Over time, your brain learns to link your bed with being alert, frustrated and checking the clock. Sleep researchers call this conditioned arousal. Learned patterns respond well to retraining, which is the focus of CBTi.
What CBTi involves
CBTi is a short, structured programme over several weeks. Each step builds on the last, guided by your own sleep data.
A sleep diary. A quick daily record, filled in after breakfast rather than at night, shows your true sleep pattern and guides every decision we make together.
Bed for sleep. Your bed becomes a place for sleep and intimacy only. If you are awake for around 15 to 20 minutes, you get up, sit somewhere calm and dimly lit, and return to bed when you feel sleepy.
A steady schedule. A fixed wake time, seven days a week, and a sleep window matched to the sleep you are getting. This builds natural sleep pressure, so your sleep becomes deeper and more settled. Changes are gradual and agreed together.
Quieting a busy mind. Practical techniques ease worry and the pressure to sleep, since effort keeps your brain switched on.
Relaxation and mindfulness to help your body and mind wind down.
Sleepy or tired?
One distinction makes a big difference. Fatigue feels like low energy, heavy limbs and a foggy head, often with a “tired but wired” feeling. Sleepiness means heavy eyelids, yawning and nodding off if you sit still. CBTi teaches you to go to bed when you feel sleepy, not tired, and not by the clock.
Why CBTi works long term
Sleep hygiene tips help, but in research trials sleep hygiene serves as the comparison treatment CBTi is measured against. CBTi also protects against future episodes of insomnia, with follow up studies stretching beyond ten years.
How I work
I have struggled with sleep myself, and I know how poor sleep affects your mood, focus, appetite and patience. Having trained in CBTi with The Better Sleep Clinic, I combine the programme with nutrition and lifestyle support, looking at blood sugar, caffeine timing, stress and morning daylight, so your plan covers the whole picture. We begin with a full sleep history, and if anything points to a different sleep problem, I will signpost you to the right support.
Sessions run online or in person in West Sussex. If poor sleep has become your normal, book a free discovery call and we will talk through your sleep.