Struggling with insomnia? Our online CBT-I therapy helps you reclaim restful sleep in 4-6 sessions. Evidence-based treatment available across Ireland.
Transform Your Relationship with Sleep Through Evidence-Based Therapy
Sleep problems affect nearly everyone at some point. When sleepless nights become your norm, it’s not just about feeling tired; it impacts everything from your work performance to your relationships and mental health.
If you’re lying awake at 3am, wondering why your mind won’t switch off, you’re not alone.
Cognitive Behavioural Therapy for Insomnia (CBT-I) offers a structured, evidence-based approach to help you reclaim restful nights. Available online across Ireland, our programme typically shows meaningful improvements within 4-6 sessions.
Understanding CBT-I: More Than Sleep Hygiene
CBT-I goes far beyond the usual “avoid caffeine and keep your bedroom cool” advice. It’s a structured therapeutic approach that examines how your thoughts, behaviours, and sleep environment interact to either promote or hinder rest.
The therapy typically involves four key components:
Sleep restriction therapy helps reset your internal clock by temporarily limiting time in bed, then gradually increasing it as your sleep efficiency improves. It might sound counterintuitive, but it’s remarkably effective.
Stimulus control retrains your brain to associate your bed with sleep rather than tossing and turning. This involves specific guidelines about when to get up, what to do if you can’t sleep, and how to strengthen that bed-sleep connection.
Cognitive restructuring addresses those 3am worry spirals. We explore the anxious thoughts that keep you wired (“If I don’t sleep, I’ll mess up tomorrow’s presentation”) and develop more balanced, realistic perspectives.
Relaxation techniques provide practical tools for calming both mind and body when sleep feels elusive.
Is CBT for Insomnia Right for Your Situation?
CBT-I can work particularly well if you experience:
- Taking more than 30 minutes to fall asleep most nights
- Frequent night wakings with difficulty getting back to sleep
- Early morning awakening when you’d prefer to sleep longer
- Feeling unrefreshed despite spending adequate time in bed
- Daytime fatigue affecting your work or relationships
- Reliance on sleep medications you’d like to reduce
- Sleep problems related to shift work or frequent travel
CBT-I may also help if anxiety or depression is intertwined with your sleep difficulties—something we see frequently in our practice.
When CBT-I might not be the first step: If you suspect sleep apnoea, restless leg syndrome, or other medical sleep disorders, we’d recommend speaking with your GP first. Similarly, if you’re experiencing an acute mental health crisis, we can help connect you with immediate support services.
The beauty of CBT-I is that it works whether your sleep problems started recently or have been going on for years. It’s never too late to develop a healthier relationship with sleep.
What You Can Expect
Most clients notice improvements within the first few sessions, though the full programme typically takes 4-6 sessions. You’re not just learning techniques, you’re rewiring deeply ingrained sleep patterns.
Remember, everyone’s sleep story is different. Some people see dramatic changes quickly, while others notice gradual, steady improvement. Both patterns are entirely normal.
Your Online CBT-I Journey
Initial consultation: We’ll discuss your sleep history, current patterns, and whether CBT-I is the right fit. No pressure, no obligation, just an opportunity to ask questions and understand the process.
Sleep diary week: After your first session, you’ll be asked to track your sleep patterns for a week. This gives us crucial baseline data and helps tailor the programme to your specific situation.
Weekly therapy sessions (50 minutes each): Over 4-6 sessions, we’ll work through the CBT-I components systematically. Sessions are conducted via secure video call, making therapy accessible whether you’re in Dublin, Donegal, or anywhere in Ireland.
The online format offers distinct advantages, no travel time, complete privacy in your own space, and scheduling flexibility for busy professionals.
FAQs About CBT-I
CBT-I: Frequently Asked Questions
How quickly will I see improvements?
Most people notice some changes within 2–3 sessions, though it can take longer to see maximum benefits. Interestingly, sleep restriction often produces rapid results, while other improvements develop more gradually.
Can I do CBT-I while taking sleep medication?
Yes, though we recommend discussing any medication changes with your GP. Many clients successfully reduce their medication use as they develop new sleep skills, but this should always be done under medical supervision.
What if I wake up at 3am and can’t get back to sleep?
This is one of the most common concerns we address. CBT-I provides specific strategies for middle-of-the-night awakenings, including when to stay in bed versus when to get up, and how to calm your mind during those frustrating hours.
I have anxiety/depression too. Will this still work?
Absolutely. Sleep problems and mental health difficulties often reinforce each other, and improving sleep frequently leads to better emotional regulation and mood. Our CBT-I therapists are experienced in addressing both simultaneously.
What if I’ve tried sleep hygiene advice before and it didn’t work?
Sleep hygiene is just one small component of CBT-I. If basic advice hasn’t helped, it may mean that you need the more comprehensive approach that CBT-I provides, addressing thoughts, behaviours, and sleep architecture together.
Is online insomnia therapy as effective as in-person?
Research shows online CBT-I is equally effective as face-to-face therapy, and many clients prefer the convenience and privacy of participating from home.
Ready to Sleep Better?
Chronic insomnia doesn’t have to be your reality. Thousands of people have used CBT-I to transform their relationship with sleep, and there’s every reason to believe you can too.
The first step is often the hardest, admitting that you need support and that the problem won’t resolve itself. But reaching out takes courage, not weakness. In a society where three-quarters of adults have experienced anxiety, and where work-related stress affects half of Irish workers, sleep problems are incredibly common.
You deserve restful nights and energised days. You deserve to stop dreading bedtime and start looking forward to sleep as the restorative, peaceful experience it’s meant to be.
Mind & Body Works provides counselling, psychotherapy, and psychological services across Dublin, Galway, and online throughout Ireland. Our holistic, person-centred approach supports individuals through life’s challenges while fostering personal growth and resilience.
