Your CBT-I Questions Answered: How It Works, Benefits & More

Free 20-Minute Initial Consultation

A chance to discuss your sleep concerns and determine if CBT-I is right for you.

£70 per 50-Minute Session

One-to-one remote sessions tailored to your specific sleep challenges.

 The number of sessions needed varies depending on individual sleep issues, but most people see significant improvement within 6 to 8 sessions. CBT-I is designed to be a short-term, structured therapy that provides lasting results. Many clients notice positive changes within just a few weeks, with continued benefits long after therapy ends.

Sessions are typically once per week, giving you time to implement techniques and track progress. The goal is to equip you with the skills needed to manage your sleep independently, without ongoing therapy or medication.

All therapy sessions are conducted remotely via Google Meet, with a secure link provided in advance for each session after payment is confirmed. This allows you to access therapy comfortably from home, without the need to travel. To ensure the best experience, we recommend joining from a quiet, private space free from distractions. 

CBT-I is a structured, evidence-based approach that helps you improve sleep by changing unhelpful thoughts, behaviors, and habits that contribute to insomnia. Instead of relying on medication, it provides long-term, science-backed solutions to restore natural sleep patterns.

CBT-I typically includes:

✔ Identifying Sleep-Disrupting Behaviors – Understanding habits that may be making insomnia worse, such as inconsistent sleep schedules, excessive screen time, or caffeine intake.

✔ Challenging Negative Thoughts About Sleep – Many people with insomnia develop anxiety about sleep, worrying they won’t be able to rest properly. CBT-I helps change these thoughts and break the cycle of worry.

✔ Improving Sleep Efficiency with Sleep Restriction Therapy – This method helps consolidate sleep by temporarily limiting time in bed to increase sleep drive and improve sleep quality.

✔ Stimulus Control Techniques – Teaching your brain to associate the bed with sleep rather than wakefulness, reducing frustration and restlessness at night.

✔ Relaxation and Stress Reduction – Using techniques such as breathing exercises, mindfulness, and progressive muscle relaxation to calm the mind and body before bed.

✔ Building a Long-Term Sleep Routine – Establishing a stable sleep schedule and habits that support quality sleep over time.

CBT-I is usually delivered over a series of sessions. Many people start noticing improvements within a few weeks, with long-term benefits that extend beyond sleep—helping to reduce stress, improve focus, and boost overall well-being.

Unlike sleep medications, which only provide temporary relief, CBT-I tackles the root causes of insomnia, giving you lasting results.

 CBT-I is for anyone struggling with sleep—with or without an insomnia diagnosis. Whether you have chronic sleep issues or just find it difficult to fall or stay asleep, CBT-I can help you build lasting, healthy sleep habits.

This approach is particularly beneficial for:
✔ People with long-term or recurring sleep problems
✔ Those who wake up too early or struggle to stay asleep
✔ Anyone relying on sleep medication and looking for a natural alternative
✔ Individuals experiencing stress, anxiety, or lifestyle factors affecting sleep
✔ Shift workers or frequent travelers struggling with irregular sleep patterns

CBT-I is the recommended first-line treatment for insomnia before medication, according to NICE Guidelines and is supported by the NHS. It offers a structured, practical, and medication-free approach to better sleep.

 Many people turn to sleeping pills as a quick fix for insomnia, but they often come with side effects, dependency risks, and only provide short-term relief. CBT-I, on the other hand, offers a permanent solution by targeting the root causes of sleep disturbances.

✔ Drug-Free – No reliance on medication or risk of dependency.
✔ Long-Term Benefits – Unlike pills, CBT-I provides lasting improvements in sleep.
✔ Scientifically Proven – Supported by research and recommended by major health organizations.

CBT-I is an investment in your long-term sleep health, equipping you with the skills to manage and maintain quality sleep for life.

Yes, all CBT-I sessions and your personal data are fully secure and confidential. Sessions are conducted remotely via Google Meet, which uses end-to-end encryption to protect your privacy.

We follow strict data protection policies and are registered with the ICO (Information Commissioner's Office) as a data controller, ensuring compliance with GDPR (General Data Protection Regulation). Your personal information is stored securely and handled with the highest level of confidentiality.

Any information shared during therapy will remain strictly confidential and will not be disclosed without your consent, except in rare cases where there is a legal or safety obligation.

If you have any questions about privacy, security, or data protection, feel free to get in touch.

To view our privacy policy, please click here.