CBT for Insomnia

CBT for insomnia helps you rebuild a normal relationship with sleep, without relying on tablets. Online, from home.

Accredited therapists Fully confidential Evening & weekend times

Everything is confidentialWhat you say in a session stays in the session.

Secure video, Ireland-wideFrom wherever you feel comfortable, on any device.

No GP referral neededBook online in a couple of minutes.

Evening and weekend timesSessions that fit around work and family.

It's half two in the morning and you're doing sums. Four hours if you fall asleep now. Three and a half if you don't. And the more you push for sleep, the further away it goes.

Nights like that have a way of spilling into everything else. You're short with people you love, you read the same work email four times, you turn down plans because you haven't the energy. Sleep stops being something that just happens and becomes something your mind keeps circling back to.

Online CBT for insomnia, usually shortened to CBT-I, is a structured talking therapy for exactly this. You meet your therapist by secure video from home, or anywhere private, so it works whether you're in Dublin, Leitrim, or a commuter town with no therapist nearby.

What is online CBT for insomnia and how does it work?

CBT-I is a focused form of cognitive behavioural therapy built specifically around sleep. It isn't general CBT with a few sleep tips added on, and it isn't sleep hygiene advice. Most people have already tried the sleep hygiene list: dim the lights, no screens, no coffee after two. Useful, but on its own it rarely shifts long-standing insomnia, as the Sleep Health Foundation notes.

The idea behind CBT-I is that whatever started your poor sleep, other things are now keeping it going. Long lie-ins after a bad night. Going to bed at nine out of sheer desperation. The thought that tomorrow is ruined before it starts. Those responses make sense, and they quietly feed the problem.

The work usually includes:

Learning how sleep actually works, including sleep drive and body clock
Stimulus control, so bed goes back to meaning sleep rather than lying there frustrated
Sleep scheduling, where your time in bed is matched to the sleep you're actually getting, then widened
Looking at the anxious thoughts about sleep and what happens when you question them
Wind-down and relaxation practice for a body that won't switch off

The aim is skills you keep. Not a patch for this week.

Who is online CBT-I suitable for?

It suits adults who have trouble falling asleep, wake repeatedly, or wake at five and can't get back over. If that has been going on for months rather than days, you're the person this was designed for. Guidance summarised by NICE Clinical Knowledge Summaries points to CBT-I as the first thing to try for longer-term insomnia.

Sleep problems rarely arrive alone, and that's fine. CBT-I is often done alongside stress, anxiety, low mood, grief, or a physical condition like chronic pain. Your therapist will ask about all of it at the start, including any medication you're taking and anything else going on with your health.

Some things need a GP or a sleep clinic before, or instead of, therapy:

Loud snoring, gasping, or witnessed pauses in breathing, which can point to sleep apnoea
Restless, crawling sensations in your legs that force you to move them
Bipolar disorder where sleep loss can trigger a high, since sleep scheduling needs adapting carefully
Any immediate risk to your safety, which needs urgent support rather than a waiting list

Saying so at the screening stage isn't a setback. It's how you avoid spending eight weeks on the wrong thing.

Not sure if this is the right fit?

A first session is just a conversation.

Book a session Find a therapist →

What happens during an online CBT-I programme?

Sessions are live, one to one, with an accredited therapist. Nobody hands you an app and leaves you to it. You'll use an app or a paper diary to track your sleep between sessions, but the therapy itself is a real conversation with a person who knows your history.

Stage	What happens	Typical timing
First consultation	Your sleep history, health, medication, and what you've already tried. Questionnaires and a two-week sleep diary started.	Session 1
Core sessions	Sleep scheduling and stimulus control set up and adjusted, with the thinking side worked on alongside.	Sessions 2 to 5
Review	Diary data looked at together, the plan loosened or tightened based on what your sleep is doing.	Ongoing
Finishing up	A plan for bad patches, because everyone has them.	Final session

Most people need somewhere between four and eight sessions, usually 50 minutes, weekly or fortnightly. Between sessions, expect a few minutes each morning on the diary and a routine you're sticking to. Nothing that takes over your evening. If your sleep is tangled up with anxiety or a bereavement, the work may run longer, and that's a conversation rather than a fixed package.

The video link arrives by email, encrypted, with nothing to install. Your therapist is in a private room at their end. You need one at yours.

How effective is online CBT-I for long-term insomnia?

CBT-I is the recommended first-line treatment for chronic insomnia in current clinical guidance, and delivering it remotely has been studied in its own right. The American Academy of Sleep Medicine has reviewed digital CBT-I platforms, and NICE has recommended a digital CBT-I programme as an option for adults with insomnia in the UK.

What people usually notice:

Falling asleep faster, rather than lying there for an hour
Less time awake in the middle of the night
Sleep that feels more solid, even if the hours haven't changed much
Less dread about bedtime itself

It's gradual, and the first fortnight can feel worse before it feels better. It also only works if you do the bits between sessions. That's the honest version. The upside is that the skills stay with you, so a rough week after a new baby or a work crisis doesn't have to turn back into months of insomnia.

How does CBT-I compare with sleeping tablets, and are there any risks?

Sleeping tablets can help in the short term, and NHS guidance is clear that they're generally intended for brief use. They work on the symptom. CBT-I works on what's keeping the insomnia going, which is why the benefits tend to hold after treatment ends.

Never stop or change a prescription on your own. If you're on anything for sleep, keep taking it as prescribed and talk to your GP or prescriber about any changes. Your therapist can work alongside that.

The main side effect of CBT-I is daytime sleepiness in the early weeks, when you're spending less time in bed on purpose. It passes, but while it's happening you need to be sensible about driving, machinery, and anything else where being drowsy matters. Your therapist will ask about this each week and ease the schedule if it's too much.

Frequently asked questions

How much does online CBT-I cost in Ireland?

Current fees for the initial consultation and for ongoing sessions are shown on the booking page before you confirm anything, and you can ask us in advance if you'd rather have it in writing. Payment is taken online. Some private health insurance policies in Ireland contribute towards counselling or psychotherapy sessions, so it's worth ringing your insurer and asking what your plan covers and what they need from you.

Do I need a GP referral to access online CBT-I in Ireland?

No. You can book directly, with no GP letter and no waiting list. We may ask you to check in with your GP first if screening suggests something like sleep apnoea, or if medication is part of the picture. If you'd like to know what else is available locally, the HSE sets out its own services.

Can I access online CBT-I anywhere in Ireland?

Yes, anywhere with a decent internet connection. Our therapists are accredited with Irish professional bodies such as the IACP and work with people the length of the country. If you're travelling or living abroad for a while, tell us before you book, as there can be limits on working across jurisdictions.

What technology and time commitment do I need for online CBT-I?

Not much, honestly.

A laptop, tablet, or phone with a camera
A reasonably stable internet connection
A private spot for 50 minutes, a spare room, a parked car, headphones if the house is full
Five minutes most mornings for your sleep diary

How can I get started with online CBT-I?

If you've read this far, your sleep is probably bothering you more than you let on. You don't have to commit to a programme to find out whether this fits. The first consultation is partly for you to ask questions.

Book an online CBT-I consultation, which takes about two minutes, evenings and weekends included
Fill in a short screening form about your sleep, health, and any medication
Meet your therapist by secure video and agree what, if anything, happens next

What you say stays between you and your therapist, within the usual safeguarding limits, and we'll be straight with you about fees and availability before you commit to anything. Book an online CBT-I consultation, or get in touch with a question first if you'd prefer. Whenever you feel ready.