Six-week CBT-I Program — $600

Sleep can be rebuilt

If you've been struggling with poor sleep for months or even years, you've probably tried many different things—going to bed earlier, sleeping in, herbal remedies, meditation, changing mattresses, or relying on medication. It can be frustrating when nothing seems to make a lasting difference.

The good news is that chronic insomnia is highly treatable.

I offer Cognitive Behavioural Therapy for Insomnia (CBT-I), the treatment recommended as the first-line treatment for chronic insomnia by sleep medicine organisations around the world. Unlike treatments that simply help you sleep for a night, CBT-I is designed to address the patterns that keep insomnia going, helping you develop the skills to sleep well naturally again.

What is CBT-I?

CBT-I is a structured, practical treatment that helps your brain and body relearn healthy sleep.

Many people with insomnia develop habits that make sense at the time—going to bed earlier, lying awake hoping for sleep, sleeping in after a bad night, cancelling activities because they're exhausted, or worrying about how little sleep they'll get. While these strategies are completely understandable, they can unintentionally keep insomnia going.

CBT-I gently changes these patterns using evidence-based techniques that help restore your natural sleep drive and rebuild confidence in your ability to sleep.

The program typically includes:

• A detailed assessment of your sleep and current routines.

• Education about how sleep works and why insomnia develops.

• Personalised sleep scheduling to strengthen your body's natural sleep rhythm.

• Techniques to reduce the time spent awake in bed.

• Strategies to reduce worry and anxiety about sleep.

• Practical ways to build long-term healthy sleep habits.

• Ongoing monitoring and adjustments as your sleep improves.

Every plan is tailored to your individual circumstances and goals.

Is CBT-I right for you?

CBT-I may be suitable if you:

• Have difficulty falling asleep.

• Wake frequently during the night.

• Wake much earlier than you would like.

• Feel anxious or frustrated about sleep.

• Have experienced poor sleep for three months or longer.

• Want an evidence-based treatment that aims to produce lasting improvements rather than temporary relief.

What to Expect from the CBT-I Program

The program runs over 6 sessions, beginning with a comprehensive assessment and followed by five sessions of structured CBT-I treatment. Each session builds on the previous one, with practical strategies to help you understand and improve your sleep.

Session 1 – Sleep Assessment

• A comprehensive assessment of your sleep and current difficulties

• Understanding your sleep patterns, lifestyle and factors that may be affecting your sleep

• Introduction to the sleep diary

• Discussing whether CBT-I is the right approach for you

Session 2 – Understanding Insomnia and Sleep

• What CBT-I is and how it can help

• Understanding insomnia and common factors that contribute to ongoing sleep difficulties

• Learning how sleep works and what influences healthy sleep

• Using your sleep diary to better understand your individual sleep patterns

Session 3 – Changing Sleep Patterns

• Understanding the difference between sleepiness and fatigue

• The three key factors that influence the timing and quality of your sleep

• Bed Equals Sleep Therapy

• Sleep Efficiency Training

• Beginning to make practical changes to your sleep routine

Session 4 – Strengthening Your Sleep

• Reviewing your progress and adjusting your sleep plan

• Adjusting your time in bed as your sleep improves

• Learning relaxation strategies to help your body and mind wind down

• Healthy sleep habits that support ongoing improvements

Session 5 – Understanding Thoughts, Behaviours and Sleep

• Exploring the relationship between sleep-related thoughts, behaviours and insomnia

• Identifying patterns that may be keeping sleep difficulties going

• Learning strategies to respond differently to unhelpful sleep-related thoughts and behaviours

• Reviewing the skills and strategies you have developed throughout the program

Session 6 – Maintaining Your Progress

• Reviewing what you have learned and the changes you have made

• Developing a plan for maintaining healthy sleep into the future

• Learning how to respond if insomnia returns or your sleep becomes disrupted

• Exploring other treatment options and helpful resources where appropriate

• Leaving with practical strategies you can continue to use independently

Evidence base

CBT-I is supported by decades of high-quality research and is recommended as the first-line treatment for chronic insomnia by major sleep medicine organisations.

The effectiveness of CBT-I has been demonstrated across hundreds of clinical studies, showing lasting improvements in sleep quality, reduced time awake at night, and improved daytime functioning for many people living with chronic insomnia.

When CBT-I may not be the right approach

Although CBT-I is considered the gold standard treatment for chronic insomnia, it is not the best fit for every sleep difficulty.

Some sleep problems may be caused by medical conditions, circadian rhythm disorders, untreated sleep apnoea, restless legs syndrome, medication effects or other health concerns that require a different approach.

If, after assessment, CBT-I doesn't appear to be the most appropriate treatment for your situation, we can discuss other therapeutic approaches or appropriate referrals. My goal is to ensure you receive the support that best matches your needs.