Cognitive Behavioural Therapy for Insomnia (CBT-i)

If you’re struggling with insomnia, CBT-i (Cognitive Behavioural Therapy for Insomnia) can help you understand and overcome the thoughts, behaviours, and habits that may be keeping you awake. As the recommended first-line treatment for ongoing insomnia, CBT-i is a structured, personalised programme designed to support lasting improvements in sleep without relying on medication. Delivered by a certified CBT-i Sleep Physiologist and supported by a multidisciplinary team of sleep physicians and a psychologist, the programme typically involves 5-6 sessions tailored to your individual needs. Through sleep education, sleep restriction, stimulus control, cognitive therapy, lifestyle changes, and relaxation strategies, you’ll develop practical skills to improve sleep quality, whether you have difficulty falling asleep, waking during the night, waking too early, or feeling unrefreshed in the morning.

If you are a GP or Referrer please use our Online booking form or if you are self-referring please Contact Us here.

What is CBT-i?

CBT-i (Cognitive Behavioural Therapy for Insomnia) is the recommended first-line treatment for insomnia and ongoing sleep difficulties. It is a structured programme that helps improve sleep by addressing the thoughts, behaviours, and habits that may be keeping you awake.

The goal is to help you achieve healthy, natural sleep without relying on medication.

Who is CBT-i suitable for?

CBT-i may help if you:

Have trouble falling asleep
Wake during the night
Wake too early and struggle to get back to sleep
Feel unrefreshed after sleep
Experience ongoing insomnia or poor sleep quality

Who provides CBT-i at NZRSI?

CBT-i is delivered by a certified CBT-i Sleep Physiologist and supported by a multidisciplinary team that includes specialist sleep physicians and a psychologist. This ensures a comprehensive and personalised approach to treatment.

How many sessions are included?

The programme typically involves 5 core CBT-i sessions and may include a 3-month follow-up appointment if required. Sessions are tailored to your individual needs and progress.

What happens during CBT-i?

Each session builds on the previous one and includes practical strategies to improve sleep, such as:

Sleep Education

Learn about sleep cycles, circadian rhythm, and factors that influence sleep quality.

Sleep Restriction

Reduce time spent awake in bed and gradually increase sleep opportunity as your sleep improves.

Stimulus Control

Strengthen the connection between your bed and sleep.

Cognitive Therapy

Address unhelpful thoughts and worries about sleep.

Behavioural and Lifestyle Changes

Review factors such as caffeine, exercise, light exposure, and screen use.

Relaxation Techniques

Learn strategies to reduce physical and mental tension before bedtime.

Will I need to do any work between sessions?

Yes. You will be asked to complete a sleep diary and practise strategies discussed during your sessions. This helps your clinician tailor the programme and monitor your progress.

Does CBT-i involve medication?

No. CBT-i focuses on evidence-based behavioural and cognitive strategies to improve sleep naturally and is designed to reduce reliance on sleep medications where appropriate.

How effective is CBT-i?

CBT-i is widely recognised as the most effective long-term treatment for chronic insomnia. It provides practical skills and techniques that can continue to benefit your sleep long after the programme has finished.

Do I need a referral?

You don't need a referral to get started. If you're struggling with insomnia or poor sleep, you can self-refer for CBT-i and contact our team directly. We'll discuss your sleep concerns, answer any questions, and help you decide whether our CBT-i programme is right for you