Seek effective help for insomnia
A structured insomnia programme can help you fall asleep and stay asleep.
The number, drawn
A typical insomnia therapy programme lasts 6 to 8 weeks
Why it matters
For persistent insomnia, cognitive behavioral therapy for insomnia changes the habits and patterns that keep sleep difficult. NIH describes it as the usual first treatment option, typically delivered over six to eight weeks. It addresses the sleep problem directly rather than relying on general sleep tips alone.
How to do it
- Tell a clinician if sleep problems last for months or interfere with daily life.
- Ask specifically about cognitive behavioral therapy for insomnia.
- Choose an available format, such as in person, telephone or a supported online programme.
Use professional guidance for sleep restriction components; do not sharply reduce time in bed on your own.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Write down how long your sleep problem has lasted and one way it affects your day, to bring to a GP.
5 minutes
If sleep problems persist or make daily life hard, start an appointment request and ask about CBT-I; include how long this has been happening.
15 minutes
Prepare your appointment notes: bedtime, waking, naps, daytime effects and medicines or sleep products you use; ask which CBT-I options are available.
A plan
Find structured help for insomnia
- Stage 1: Describe your sleep problem and its daytime effects to a clinician.
- Stage 2: Ask about CBT-I and a format you can access, such as in person, telephone or supported online care.
- Stage 3: Follow the agreed programme, with professional guidance for changes to time in bed.
- Stage 4: Review progress and remaining symptoms with your provider.
In real life
- Ask your clinician, 'Could I access cognitive behavioral therapy for insomnia, or CBT-I?'
- If attending in person is difficult, ask about supported telephone or online treatment.
Watch out for
- Common mistakeRepeating sleep tips alone can leave persistent insomnia untreated, so ask about CBT-I when sleep problems affect daily life.
- Common mistakeCopying a sleep restriction schedule can be unsafe, so use professional guidance for that part of treatment.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- NHLBI recommendation for initial insomnia treatment, corroborated by NHS guidance
- The number
- A typical insomnia therapy programme lasts 6 to 8 weeks (NHLBI, NIH, 2022)
- Tier 1 guidelineInsomnia: TreatmentNHLBI, NIH, 2022
- Tier 1 guidelineInsomniaNHS, 2024
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.