Occasional bad nights are normal. Insomnia is when difficulty falling asleep, staying asleep or waking too early happens most nights, goes on for months, and leaves you running on empty during the day. It responds well to a specific, structured therapy.
Insomnia is one of the most searched-for health concerns in Australia, and sleep difficulties commonly accompany anxiety, depression and stress.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is recommended by sleep medicine bodies as the first-line treatment for chronic insomnia, ahead of medication. It is a short, structured program — typically four to eight sessions — that retrains the association between bed and sleep, adjusts your sleep schedule, and addresses the thinking that keeps you awake. Where anxiety, low mood or stress are part of the picture, those are worked on alongside.
Practitioners choose the approach that fits you — see each profile for the approaches they use, or read the plain-language guide to types of therapy. Further reading: Sleep Health Foundation — insomnia.
No. Sleep hygiene (screens, caffeine, routine) is a small part. CBT-I includes stimulus control, sleep scheduling and cognitive work — the components with the strongest evidence.
No. Many people start CBT-I while still using medication and reduce it, with their GP's guidance, as the program takes effect.
Yes. CBT-I works well by video, with sleep diaries shared between sessions.
If you or someone you know is in crisis, call Lifeline on 13 11 14, or 000 in an emergency. OneBodyMind is not a crisis service. Beyond Blue: 1300 22 4636.