What is CBTi?
CBTi, or Cognitive Behavioural Therapy for Insomnia, is distinct from other forms of cognitive behavioural therapy. It finds its roots in behavioural sleep medicine, which blends scientific insights with effective strategies to help restore healthy sleep patterns. With CBTi, you’ll witness a transformation in your sleep in a matter of weeks
So, How Does Cognitive Behavioural Therapy for Insomnia Work?
Sleep Education: We provide expert information and advice about healthy sleep patterns, sleep hygiene, and the factors that can disrupt sleep.
Stimulus Control: Learn how to associate the bed with sleep by limiting activities in bed and avoiding activities like watching TV or using electronic devices before bedtime.
Sleep Restriction: The amount of time spent in bed to match actual sleep duration, can help improve sleep efficiency.
Cognitive Therapy: Reframe and navigate negative thoughts and beliefs about sleep, which can contribute to and exacerbate insomnia.
Sleep Health: Promoting healthy sleep habits and routines, such as maintaining a consistent sleep schedule and creating a comfortable sleep environment.
Our sleep courses use CBTI methods, delivered by our specialist sleep therapists with 1 on 1 support, throughout the journey.
CBTi isn’t just about quick fixes; it’s a holistic approach to forging a new, reliable sleep routine that stands the test of time.
It’s important to note that CBTi differs significantly from Cognitive Behavioural Therapy used for depression or anxiety.
What Makes the Sleepyhead Clinic Approach Different?
We use the CBTI method and our treatment typically addresses three crucial aspects, each in a specific sequence:
1.Correcting the inaccurate information we thought we knew about sleep
Our beliefs about sleep can significantly impact our behaviours. By replacing inaccurate information with evidence-based practices, you’ll better understand your sleep drive and cycle. As you see these methods at work, the anxiety tied to old beliefs tends to fade
2. Getting rid of the broken parts
While correcting beliefs can improve your sleep considerably, deeply ingrained broken sleep at night requires a more physiological approach. We determine your ideal sleep window based on your sleep diaries and adapt it to harmonise with your responsibilities and lifestyle. This ensures long-term success that’’s sustainable whilst you’re in treatment..
3. Building consistency over time to create a new strong sleep pattern
Quick improvements are valuable, but they don’t guarantee a lasting solution. Just like building muscle strength through consistent exercise, developing a strong, enduring sleep pattern requires time and a readiness to adapt to life’s changing circumstances.
Start your journey to fixing insomnia today.
The Sleepyhead Promise
Our programs typically run for 8 to 10 weeks, offering flexibility with the choice of one-on-one sessions or group sessions. We understand that life can present various mental or physical health challenges, and we’re here to adapt our programs accordingly.
The uniqueness of our programs lies in our approach – we don’t just provide CBTi; we guide you through it using a blend of scientific techniques. We tailor the program to your needs, recognizing that, much like weight loss, there’s no one-size-fits-all solution. We’re experts at making it work for you, even when life’s demands are at their peak.
We aim to help those who suffer from insomnia develop a healthy relationship with sleep, learning optimal sleep habits whilst addressing the underlying psychological factors that may be contributing to your sleep difficulties
Steph is incredibly warm, approachable, knowledgeable, and passionate about her subject.
If you have trouble sleeping it will be the best money you will ever spend. – Sarah Hobson
I cannot recommend the sleep course enough if you struggle with insomnia. It turns out it can be fixed and you can learn how to sleep properly. – Eli Dickinson
Why Choose CBT for Insomnia at Sleepyhead Clinic?
Expert Knowledge
Featured on Channel 4’s ‘Secrets of Sleep‘ series and the BBC’s ‘Insomnia and me‘, Stephanie Romiszewski built the Sleepyhead Program on the latest research and evidence in sleep medicine. We stay up-to-date with the most effective techniques to ensure you receive the best care possible.
Personalised Approach
We understand that every individual is unique. Our experienced therapists will work closely with you to tailor CBTI strategies to your specific needs and challenges.
Proven Results
CBTI has a long history of success in treating insomnia. Many of our clients have experienced significant improvements in their sleep quality, often without the need for medication. You can view all of our reviews here.
Holistic Care
We consider not only the behavioural aspects of sleep but also the psychological factors that may exacerbate your insomnia. Our holistic approach addresses both the symptoms and the underlying causes.
Interested in finding out more?
Meet Our CBTi Therapist (Stephanie Romiszewski)
Stephanie combines deep scientific knowledge with an empathetic approach to help people worldwide incorporate effective sleep treatment into their lives. She excels in simplifying complex sleep medicine into easily understood strategies.
With a BSc Hons degree in Psychology and an MSc degree in Behavioural Sleep Medicine, followed by a Master’s degree in Behavioural Sleep Medicine. Stephanie’s fascination with the field was sparked during her studies in Chronobiology, where she had the opportunity to collaborate on sleep research at Harvard Medical School
Making valuable contributions in various NHS clinical sleep disorder centres across the UK. Her work involves the diagnosis and treatment of a wide spectrum of sleep-related issues, from sleep apnoea, narcolepsy, parasomnias, insomnia, movement disorders, and circadian rhythm disorders.
With a career spanning over 10,000 patients, Stephanie Romiszewski has honed her expertise to a remarkable level, setting her apart from the rest. What makes her truly exceptional is her profound understanding of how to not just make CBTi work but to make it sustainable long term.
Clients trust her expertise and passion for rejuvenating troubled sleepers to feel energised and happy. Stephanie specialises in complex cases, drawing from her clinical experience with various sleep disorders. She believes in tailoring sleep programs to meet each client’s unique needs, making her approach exceptionally versatile.
She doesn’t offer one-size-fits-all solutions; instead, she crafts personalised pathways to success, ensuring that the strategies are not only effective but also enduring. Stephanie’s track record and commitment to her clients make her a standout figure in the field, dedicated to transforming lives, one well-rested night at a time.
Read Stephanie’s works below
Neurological sleep medicine: a case note audit from a specialist clinic
Medical Education in Sleep and it’s Disorders: Still Meagre 20 Years On
To find out more about the Sleepyhead Clinic and our sleep experts, visit our about us page, and learn more.
FAQ's
If you’re considering Cognitive Behavioural Therapy for Insomnia (CBTI) as a solution for your sleep troubles, you likely have questions. We’ve compiled some common inquiries to provide you with detailed answers and help you make an informed decision about CBTI therapy.
What is CBTi, and how does it work?
CBTI, or Cognitive Behavioural Therapy for Insomnia, is a structured, evidence-based approach aimed at improving sleep. It works by identifying and addressing the behaviours, thoughts, and habits that contribute to sleep problems. CBTI therapists work with you to develop healthier sleep patterns and habits. Read more here
Is CBTi therapy effective?
Yes, CBTI is highly effective. It is considered the gold standard for treating insomnia and has a strong track record of success. Many individuals experience significant improvements in their sleep quality and duration after undergoing CBTI
Visit our further resources page to find more information.
Useful Links
The efficacy of cognitive-behavioral therapy for insomnia in patients with chronic pain.
Applying Cognitive Behavioural Therapy for Insomnia for Patients with Chronic Pain
How long does CBTi take to work?
The duration of CBTI therapy can vary from person to person, but most individuals start seeing improvements within a few weeks. It's important to follow the therapist's recommendations and actively engage in the therapy process for the best results.
Is CBTi therapy a replacement for medication?
CBTI therapy is a non-pharmacological approach to managing insomnia. While it can be highly effective on its own, it can also complement medication in some cases. It’s important to note that sleeping pills alone do not have evidence for treating insomnia in it’s entirety like CBTI can
