Cognitive Behavioural Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment designed to help people who have difficulty falling asleep, staying asleep, or waking too early. Rather than relying on medication, CBT-I focuses on understanding and changing the patterns of thinking and behaviour that can keep insomnia going over time. It is considered the first-line treatment for both short-term and long-term insomnia and is usually delivered over a brief course of sessions.
CBT-I offers a clear, structured way of understanding and addressing insomnia. Rather than controlling sleep, it helps create the conditions that allow sleep to return naturally. Many people find that CBT-I not only improves their sleep but also increases confidence and reduces anxiety around bedtime.
CBT-I is based on the idea that sleep problems are often maintained by a combination of unhelpful thoughts, emotional responses, and habits around sleep.
During therapy, these patterns are identified and gradually changed so that sleep can become more natural and consistent again. Treatment is collaborative and tailored to the individual, with strategies introduced at a pace that feels manageable.
CBT-I is delivered over six structured, goal-focused sessions designed to improve sleep.
Early sessions involve building a clear understanding of your sleep patterns using a sleep diary and developing a shared picture of what may be maintaining the insomnia.
As therapy progresses, we explore the science of sleep, address unhelpful thoughts and worries about sleep, and introduce evidence-based strategies to strengthen the body’s natural drive for sleep and rebuild the connection between bed and sleep.
Sessions also include relaxation approaches to calm the nervous system and support natural sleep. Between sessions, small practical changes are introduced to help consolidate progress and build lasting improvements in sleep.
CBT-I is a safe and effective treatment for most people experiencing sleep difficulties lasting two weeks or longer.
Early support can help prevent insomnia from becoming persistent.
Adults
Older Adults
Teens age 16+
Menopause-related
sleep difficulties
Shift workers
People experiencing
long-term insomnia
Free 15 Minute
Discvoery Call
This is a free 15-minute call to discuss your sleep challenges, your specific sleep goals and to offer information on how I can help to improve sleep.
Please note, this is not an advice session.
CBT-I
- 6 weekly personalised sessions tailored to your sleep difficulties
- Sleep diary monitoring, personalised sleep window and evening routines to optimise your sleep drive
- Guidance on managing night-time awakenings, racing thoughts, and reducing sleep effort
- Tools to reframe unhelpful sleep beliefs and manage stress for better sleep and daytime energy
- Planning for long-term sleep resilience and relapse prevention during illness, travel, or life events
- Support for improved sleep quality, mood, focus, and overall wellbeing
Take control of your sleep and regain energy, focus, and well-being.
Sleep Advice
Call
- 60-minute phone or video consultation for personalised guidance
- Practical, actionable strategies to improve sleep
- Includes one email follow-up within one month for questions or clarification
- Suitable for all ages
Curious to hear from our amazing clients?
Have a read of their heartfelt testimonials below.
Before I worked with Kayleigh, I spent a lot of time thinking about sleep. I found it hard to fall asleep. and woke up most nights. CBT-I has improved my sleep, work & my relationship.
Jeff
I attended Kayleigh's Menopause and Sleep Masterclass. The advice was practical and she explained it very clearly. I understand my sleep and I have been able to fall asleep a easier since the Masterclass.
Alice
My GP referred me to Kayleigh, as my sleeping tablets were not working. After 3 sessions, I started sleeping solidly. I didn't think it was possible. By the end of the programme, I felt like a new person.
John
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