Precision care for chronic insomnia
Evidence-based, behaviour-first sleep care — built around CBT-I, the most effective treatment for insomnia. Not another pill. A plan.
CBT-I First-Line
Evidence-based standard
Personalised Plans
Tailored to your pattern
Behaviour-First
Durable long-term gains
Progress Tracking
Sleep diary guided
How insomnia works
Insomnia is not simply a lack of sleep — it is a disorder of hyperarousal. The brain remains excessively alert when it should quiet down, driven by a self-reinforcing loop of behaviour, cognition, and biology.
Difficulty Falling Asleep
Elevated cortisol, racing thoughts, and a conditioned association between bed and wakefulness keep the brain alert well past desired sleep time. Sleep latency >30 minutes on 3+ nights/week is clinically significant.
Staying Asleep / Waking Early
Fragmented sleep reflects unstable sleep architecture. Waking early and being unable to return to sleep — particularly in the second half of the night — is closely linked to depression and dysregulated cortisol rhythms.
Daytime Impairment
Fatigue, poor concentration, mood disruption, impaired performance, and increased accident risk define clinical insomnia. Without daytime impact, insomnia is not diagnosed — the impairment is what makes it a disorder.
The Perpetuating Loop
CBT-I targets every node in this cycle — breaking it rather than masking it.
Map your sleep
Adjust the parameters to see how your sleep pattern affects efficiency. A sleep diary captures this nightly.
Mild impairment
Target: ≥85% for restorative sleep
Sleep efficiency = Total sleep time ÷ Time in bed × 100. Target ≥85%. CBT-I sleep restriction builds pressure that reliably improves this score within 2–3 weeks.
CBT-I: The first-line standard
Cognitive Behavioural Therapy for Insomnia (CBT-I) is recommended as the first-line treatment for chronic insomnia by every major sleep medicine guideline. Typically delivered over 6–8 sessions — in-person, by telephone, or online.
Explore CBT-I components
Stimulus Control
Rebuild the mental association between bed and sleep.
Use the bed only for sleep (and intimacy). Rise at the same time daily — even weekends. Leave the bedroom when unable to sleep after ~20 minutes. Over time, the bed becomes a powerful cue for sleep rather than wakefulness.
Medication: adjunct, not first-line
Orexin Antagonists
Daridorexant · Lemborexant · Suvorexant
Blocking wake-promoting signals. FDA-approved. Next-day impairment possible at higher doses.
Ramelteon
Melatonin receptor agonist
Supports sleep onset via circadian pathways. Non-scheduled. Best for sleep-onset insomnia.
Low-dose Doxepin
3–6 mg (Silenor)
FDA-approved for sleep-maintenance insomnia. Antihistamine mechanism at low doses.
All sleep medications should be used at the lowest effective dose, with periodic reassessment and a clear discontinuation plan. Older sedative-hypnotics carry dependency risk and are not for long-term use. Medication does not replace CBT-I.
Common contributors
Insomnia rarely has a single cause. Identifying perpetuating and precipitating factors guides treatment. Hover to learn more.
Anxiety & Stress
Depression
Circadian Disruption
Pain Conditions
Substances
Medications
Sleep Apnea / RLS
Travel / Shift Work
From assessment to lasting sleep
Six structured phases, precision-calibrated to your pattern.
Structured evaluation of sleep history, symptom duration, daytime impact, and contributing factors.
Two-week sleep diary establishes baseline: bedtime, wake time, latency, awakenings, and subjective quality.
A tailored CBT-I plan is built — components weighted to your specific pattern and contributing factors.
6–8 weeks of structured CBT-I, delivered in-person, by telephone, or via digital formats.
Sleep efficiency climbs, latency shortens, awakenings reduce. Medication reviewed if used.
Relapse prevention strategies ensure durable gains. Booster sessions available if needed.
Frequently asked
Clear answers to the questions that matter most.
Ready for better sleep?
Book a consultation and receive a personalised, evidence-based plan — not a generic prescription.