Insomnia Therapy
CBTI is recommended internationally as the gold-standard treatment for insomnia by the NHS, the British Medical Association and the National Institute of Health (NIH) in the U.S.
Cognitive Behavioural Therapy for Insomnia (CBTI) is the name for a structured programme of techniques that has been scientifically proven to help people with insomnia. At least 100 randomized controlled trials have demonstrated the effectiveness of this insomnia therapy.
What is CBTI?
There are two principal components of CBTI – cognitive and behavioural. The cognitive aspects help us manage all the worries and anxieties related to our insomnia, and the behavioural aspects identify and change the behaviours that we’ve developed, often in response to having insomnia.
CBTI is a combination of therapies – and it’s not the same as sleep hygiene. CBTI involves sleep education, stimulus control, sleep scheduling, relaxation techniques and cognitive therapy.
Using CBTI, we help you get refreshing sleep naturally, without having to rely on sleeping tablet prescriptions or over-the-counter medication.
CBTI treatment is bespoke i.e. it is specific to you and your own insomnia difficulty.
The benefits of CBTI persist in the long-term, long beyond when the therapy finishes. It has been proven to help those with even very long-term (decades) poor sleep.
It works with all ages and has been used successfully in those with physical and mental health conditions e.g., those with depression and anxiety disorders and those with cancer, heart disease and chronic pain.
Improvements are typically experienced within approximately 4 weeks of the start of a course of CBTI treatment.
CBTI tackles insomnia head-on, by addressing the underlying causes of insomnia, rather than just relieving symptoms.
Article: Can Cognitive Behavioural Therapy for Insomnia help me sleep better?
ACT for Insomnia (Acceptance and Commitment Therapy) for Insomnia
ACT for Insomnia is a gentle but effective approach which reduces the struggle and anxiety around sleep and insomnia. As well as helping promote a foundation of healthy sleep habits, it teaches mindfulness and commitment strategies.
ACT for Insomnia helps ease sleep anxiety by shifting focus from “fixing” insomnia to accepting sleeplessness, which leads to better and more restful sleep (Salari et al., 2020).
The mindfulness component of ACT for Insomnia can help reduce overactive thoughts and emotional distress at night.
A growing number of randomized controlled trials demonstrate the effectiveness of this form of insomnia therapy e.g. Rafihi-Ferreira et al., 2024.
ACT for Insomnia is particularly appropriate for those with more anxiety-related insomnia.
ACT for Insomnia is a very effective as a long-term strategy, especially for those who haven’t benefited from other approaches or medication.
Article: ACT for Insomnia: How Acceptance and Commitment Therapy Can Help Your Insomnia
Nightmares Therapy
Nightmares cause significant disruption to sleep alongside daytime symptoms such as difficulty concentrating, lower mood, greater anxiety, and depression.
Imagery Rehearsal Therapy (IRT) is an evidence-based technique used to reduce the frequency of nightmares as well as their intensity.
Several studies have documented the effectiveness of this technique e.g. Albanese et al., 2022.
Teenage (Age 16+) Sleep Therapy
Teenagers face unique challenges with their sleep, from academic pressures, social pressures, to digital device use.
Insomnia therapy can be carefully and effectively adapted to older teenagers (aged 16+). This can take a more CBTI format if appropriate or a gentler, less structured approach depending on the individual teenager and their specific sleep difficulty.
Studies demonstrate the effectiveness of CBTI for teenagers e.g. de Bruin et al., 2015.
Our approach is compassion-focused, and the sessions are structured, educational, collaborative, and enjoyable!
What does Therapy at The Sleep Sphere involve?
We can see you either face-to-face at our clinic space in central Cambridge, or online through Zoom, Teams, or Skype, meaning we can see you for insomnia therapy wherever you are. This means that you can get help for your sleep in the comfort of your own home with the sessions causing minimal disruption to your schedule.
Article: 5 things that might surprise you about insomnia therapy
Addressing insomnia isn’t an overnight process, especially if you’ve had difficulties for a long time. This means that without the right encouragement, it can be easy to give up trying to improve your sleep, leaving you feeling isolated and stuck. For this reason, we are committed to providing a guided, supportive experience via our one-on-one, expert-facilitated sessions.
Not only do we help you get past your insomnia, but also we empower you to become your own sleep expert.
These are skills that will support you for life.
Our approach is compassion-focused and non-judgemental; the sessions are structured, educational, collaborative, and enjoyable!
Who do we help?
We are experienced in helping a diverse array of people overcome their insomnia, from teenagers, university students, those pregnant or going through the menopause, tech CEOs, to retired seniors.
Our clients are often high-achievers, entrepreneurs, senior executives, barristers, chief technical officers and creatives. People with demanding roles and great responsibilities, seeking to improve their lives by conquering their sleep difficulties.
Find out how we can help you, or ask a question: