A very effective treatment for Insomnia: Cognitive Behavioural Therapy for Insomnia-CBTi
“Sleep is like a dove which has landed near one’s hand and stays there as long as one does not pay any attention to it; if one attempts to grab it, it quickly flies away”
CBT for Insomnia: The Most Effective Treatment for Sleep Problems
People who sleep well don’t usually think about sleep at all. They don’t analyse it, track it, or try to control it. Good sleepers aren’t good at sleeping — they simply sleep automatically.
This is the central aim of Cognitive Behavioural Therapy for Insomnia (CBTi): to restore sleep to an automatic process, rather than something that requires effort, control, or worry.
For people with chronic insomnia, sleep has often become something they try to do — and that effort itself keeps insomnia going.
Why Sleep Is Essential for Mental and Physical Health
Sleep is a biological necessity, just like food, water, and oxygen. When sleep is disrupted, the consequences affect nearly every system in the body.
Healthy sleep supports:
Brain toxin removal
Cell repair and regeneration
Emotional regulation
Learning and memory consolidation
Chronic insomnia disorder is linked to serious health risks. Research shows that people with insomnia have twice the risk of developing depression, as well as increased anxiety, reduced concentration, and impaired quality of life.
How Common Is Chronic Insomnia?
10–12% of adults experience chronic insomnia
Millions rely on sleeping pills each year
In the UK alone, 14 million sleep medications are prescribed annually
Despite this, sleeping pills are not the most effective treatment for insomnia.
According to international clinical guidelines, the first-line treatment for insomnia is Cognitive Behavioural Therapy for Insomnia (CBTi).
What Is CBT for Insomnia (CBTi)?
CBTi is an evidence-based psychological treatment for insomnia with strong long-term outcomes. It targets the behaviours, thoughts, and sleep patterns that maintain insomnia — rather than just masking symptoms.
CBTi consistently outperforms medication for:
Long-term insomnia relief
Sleep quality improvement
Reducing night-time anxiety
Preventing relapse
Medication should ideally only be considered when CBTi is unavailable or ineffective.
Why Sleep Hygiene Alone Is Not Enough
CBTi is not the same as sleep hygiene.
Sleep hygiene focuses on lifestyle and environmental factors such as:
Bedroom temperature
Light and noise levels
Caffeine and alcohol use
While these factors can support sleep, sleep hygiene alone does not treat insomnia. In fact, an over-focus on “perfect sleep habits” can increase pressure and anxiety, making sleep problems worse.
What CBT for Insomnia Actually Involves
A structured CBT for insomnia program typically includes:
Behavioural Sleep Therapy
Re-associating the bed with sleep rather than wakefulness
Reducing time spent awake in bed
Strengthening natural sleep drive
Cognitive Therapy for Insomnia
Addressing unhelpful beliefs about sleep
Reducing worry about not sleeping
Changing catastrophic thinking about consequences of poor sleep
Relaxation and Attention Techniques (When Needed)
Progressive muscle relaxation
Breathing exercises
Visualisation
Attention refocusing
Sleep Education
Understanding sleep stages
Learning about the 90-minute sleep cycle
Normalising night-time awakenings
A Key Question in Insomnia: How Much Effort Are You Putting Into Sleep?
Insomnia is often maintained by effort, control, and fear around sleep.
Ask yourself:
Do I try too hard to sleep?
Do I believe I should be able to control my sleep?
Do I delay bedtime because I’m afraid of not sleeping?
Do I worry about sleep during the night?
Do I feel anxious about sleep before bed?
Do I worry about the effects of poor sleep the next day?
Good sleepers would answer no to most of these questions — because sleep doesn’t require effort for them.
CBTi helps reverse this cycle.
How Effective Is CBT for Insomnia?
CBT for Insomnia is one of the most successful psychological treatments available.
~70% of people experience remission of chronic insomnia
Most others show significant improvement in sleep quality
Benefits are long-lasting, unlike medication
CBTi improves not only sleep, but also mood, anxiety, energy, and overall quality of life.
CBT for Insomnia in Tokyo and Online
High-quality CBT for Insomnia (CBTi) is available:
Face-to-face or online at CBT.Tokyo
Average treatment length: 6–8 sessions
You can also attend the CBT.Tokyo one-day monthly insomnia workshops in Shibuya, designed for people seeking practical, evidence-based help with sleep problems.
Final Thoughts: Better Sleep Without the Struggle
Sleep works best when it’s allowed, not forced.
If you’re struggling with insomnia, CBT for Insomnia offers a proven, effective way to stop fighting sleep and let it return naturally