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    Evidence Based

    CBT-I: The gold standard

    Cognitive Behavioural Therapy for Insomnia is the recommended first line treatment by the NHS and international guidelines.

    What is CBT-I?

    CBT-I is a structured programme that helps you identify and replace thoughts and behaviours that cause or worsen sleep problems. Unlike sleeping tablets, CBT-I addresses underlying causes and has lasting effects.

    Key components

    • Sleep restriction: Limiting time in bed to match actual sleep time, gradually increasing as sleep efficiency improves.
    • Stimulus control: Reassociating the bed with sleep by only going to bed when sleepy and getting up if unable to sleep.
    • Cognitive restructuring: Challenging unhelpful thoughts about sleep that create anxiety and perpetuate insomnia.
    • Relaxation techniques: Using progressive muscle relaxation, breathing exercises, or mindfulness to reduce physical tension.
    • Sleep hygiene education: Optimising habits, environment, and routines that support healthy sleep.

    CBT-I is the recommended first approach for long term insomnia. Your prescriber will only consider prescription treatment where CBT-I is not available, not suitable or has not worked.