Understanding CBT-I: A Proven Therapy for Insomnia

Insomnia is a common and frustrating sleep disorder that affects millions of people worldwide. Whether caused by stress, illness, or simply racing thoughts at bedtime, struggling to get a good night’s sleep can have significant impacts on both mental and physical health. Insomnia is known to cause a reduction in self-reported Quality of Life scores equivalent to that of heart failure, so it is really not something we should ignore. While some turn to quick fixes like medication or melatonin, there is a more effective long-term solution: Cognitive Behavioural Therapy for Insomnia (CBT-I). This specialised form of therapy can help individuals overcome chronic sleep issues by teaching them how to optimise their body and mind for good quality sleep, and relearn the skill of good sleep. 

When Does Sleep Become a Problem?

Nearly everyone experiences poor sleep at some point, but insomnia becomes a serious concern when it persists over a longer period. In the UK alone, 35% of the population suffers from insufficient sleep, with about one in ten people struggling with chronic insomnia. Chronic insomnia is defined as having difficulty falling or staying asleep for at least three nights a week, lasting for three months or more.

Acute insomnia, on the other hand, is often triggered by temporary stressors, like jet lag, illness, or excitement over an upcoming event. Once these stressors pass, sleep usually returns to normal. However, chronic insomnia can persist even after the original cause is resolved. Factors such as going to bed early to compensate for lost sleep or worrying excessively about not sleeping well often reinforce the problem. Left untreated, insomnia can lead to fatigue, mood disturbances including depression, a decreased quality of life, and an increased risk for obesity, diseases & high blood pressure.

How CBT-I Works

CBT-I is an evidence-based therapy that helps people break the cycle of sleeplessness by addressing both the cognitive (thought-based) and behavioural aspects of insomnia. This approach targets two main areas: the unhelpful thoughts that keep you awake at night and the behaviours that make it harder to fall asleep or stay asleep.

The process typically takes four to six sessions, either with a therapist or through an online programme, where individuals learn techniques to restructure their thinking and habits. CBT-I helps people develop healthier sleep patterns by focusing on actions such as:

• Changing thoughts about sleep: Many people with insomnia become anxious or stressed about not being able to sleep, which ironically makes it harder to rest. CBT-I teaches individuals how to reframe these thoughts, replacing them with more positive and realistic expectations.

• Adopting better sleep habits: This includes practices like avoiding stimulating activities before bed, creating a comfortable sleep environment, and sticking to a consistent sleep schedule. The goal is to prime both the mind and body for restful, uninterrupted sleep.

• Behavioral interventions: CBT-I  gives you a toolbox of techniques you can use to prime your body for sleep, meaning you get to sleep and stay asleep through the night. 

Who Can Benefit from CBT-I?

Research consistently shows that CBT-I is highly effective for people with chronic insomnia. In fact, between 70% to 80% of individuals who try CBT-I report significant improvements in their sleep patterns. Unlike medications, the benefits of CBT-I are long-lasting, with many people continuing to see improvements even a year after completing therapy.

It does not matter what the underlying cause for your insomnia is, whether its mental health concerns, menopause symptoms or chronic pain, the evidence shows CBT-I works just as well at improving sleep and health outcomes.

How Does CBT-I Compare to Other Insomnia Treatments?

CBT-I is widely considered the "gold standard" for treating insomnia and is more effective than medications in the long term. While medications can offer short-term relief, they often come with side effects like memory problems, nausea, daytime sleepiness, and dependency risks. In contrast, CBT-I not only avoids these downsides but also leads to more sustainable improvements in sleep quality.

What Can You Expect from CBT-I?

If you decide to try CBT-I, you can expect to learn a variety of techniques to help improve your sleep. These include:

• How to quiet a racing mind and ease anxious thoughts about sleep

• Preparing your body and mind for restful sleep, without putting in extra effort

• Practical strategies for falling asleep faster or getting back to sleep after waking up during the night

• Ways to improve your overall sleep quality, helping you feel more refreshed and energised

• Increasing the total amount of sleep you get each night by approximately an hour

Ready to Start Your Journey to Better Sleep?

If you’re tired of tossing and turning, it’s time to take action. CBT-I offers a proven, drug-free approach to overcoming insomnia and improving your quality of life. Are you ready to begin your journey to better sleep? Click [here] to find out more about our “Retrain Your Sleep” CBT-I programme.