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End Sleepless Nights
Does your mind race at night?
Do you lie awake, clock-watching?
Do you wonder why you can’t do something as natural as sleep?
You’re not alone & you’re not broken.
Insomnia is a learned pattern that can be unlearned.
Our CBT-i technique retrains your mind and body to sleep naturally again — without medication, without guesswork.
From Exhausted to Rested — in 5 Sessions
Insomnia Treatment using CBT techniques is the most effective, non-medicated treatment for the condition.
CBT-i teaches techniques to retrain your body clock, calm negative sleep thoughts, and rebuild natural sleep — step by step.
Session 1
Introduction to insomnia, Negative Sleep Thoughts (NSTs), sleep cycles, and early CBT-I strategy.
Session 2
Sleep scheduling, sleep pressure, and behavioural retraining using sleep logs and “awake protocols.”
Session 3
Body temperature, sunlight exposure, and exercise to help daily rhythms.
Session 4
Mindfulness and the Relaxation Response; replacing NSTs with Positive Sleep Thoughts (PSTs).
Session 5
OPTIONAL - Gradual sleep medication taper with GP support; use Relaxation Response and CBTi routines to restore natural sleep.
“CBT-i is recommended as the preferred treatment for chronic insomnia by the American Psychological Association.”
Harvard Medical School details that CBT for Insomnia results in 75% of clients becoming normal sleepers
Phone Sleep Toolkit = Fast Sleep Logs
A unique phone-based system built on the proven Harvard CBT-i model.
Log your nightly sleep in seconds — your data syncs directly to me, securely and instantly - It’s how you keep improving even when the session ends.
Daily Sleep Log
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Each morning, complete a short questionaire on your phone about the previous night’s sleep and behaviours. Your entries are securely shared with me, giving precise, real-time insight.
Weekly Sleep Analysis
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Every week, I review and calculate your Sleep-Log data, tracking both sleep duration and quality. During our next session, I use these insights to fine-tune your plan for continuous improvement.
Prep. Before Each Session
Before each session, you’ll receive a short guided form to help you prepare for the next stage of your insomnia treatment.
Video After Each Session
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After every session, you’ll receive a short video recap of the key sleep topics we covered — so you can revisit and reinforce your learning anytime.
What causes persistent insomnia
Insomnia often develops when stress or disrupted routines lead to poor sleep habits. Over time, the brain associates bedtime with wakefulness instead of rest. Cognitive Behavioural Therapy for Insomnia (CBT-i) reverses this process by restoring healthy sleep behaviours and retraining your natural sleep rhythm.
How does CBT-i improve sleep?
CBT-I combines sleep scheduling, relaxation training, and cognitive techniques to strengthen the body’s sleep drive and calm an overactive mind. Research from Harvard and other centres shows CBT-i produces long-term improvement in sleep quality, mood, and daytime energy without dependence on medication. See my Blog Post on 7 Proven CBT-I Tips for a Restful Night
When should I seek help for insomnia?
If sleeplessness lasts longer than three weeks, or you find yourself relying on naps or sleeping pills, it’s time to get professional support. Early treatment with CBT-i can quickly reduce nighttime wake-ups, shorten the time it takes to fall asleep, and restore natural, consistent rest.
LATEST INSIGHTS
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