Written and reviewed by a Registered Clinical Counsellor
Guides to Sleep, Insomnia, and CBT-I
A collection of guides and articles that give you the closest thing you can get to doing CBT-I, without actually doing CBT-I.
Graeme Thompson, RCC ·MA Counselling Psychology ·CBT-I Certified ·BCACC #21951
- Registered Clinical Counsellor
- Written for British Columbia
- Primary sources linked
- No affiliate links, ever
You've done everything right: dark room, no screens, no caffeine. And you're still awake. If sleep hygiene isn't working for your insomnia, it's not because you're doing it wrong. It's because sleep hygiene was never designed to treat chronic insomnia. Here's what the research says, and what actually works.
If you're considering CBT-I for insomnia, the cost question usually comes up fast. MSP won't cover it, but extended health benefits often will — and CBT-I's short, structured format makes it one of the more benefits-friendly treatments available. Here's what to know before you call your insurer.
Sleep difficulties affect 40 to 60% of women during the menopausal transition, making menopause insomnia one of the most common and least discussed symptoms of this stage of life. The good news: this isn't something you simply have to endure.
If someone in your family has always been a terrible sleeper, you've probably wondered whether you inherited more than just their nose. The science has a real answer. Genetics plays a role in insomnia — but a smaller and more nuanced one than most people assume. Here's what the research actually shows, and why it matters for treatment.
You've been exhausted all evening, but the moment your head hits the pillow, your brain launches into overdrive. This isn't a flaw. It's a learned pattern called conditioned arousal, and it can be unlearned. Here's what's actually happening and what works to change it.
You've probably heard that everyone needs eight hours, that insomnia will go away once your stress does, or that sleeping in on the weekend will fix everything. None of that is true and some of it is making your sleep worse. Here are five insomnia myths worth letting go of, and what actually works instead.
Over a third of adults wake up in the middle of the night three or more times a week. If 3am has become your unwanted alarm clock, understanding what's actually driving it (and what keeps the pattern going) is the first step toward fixing it. This post breaks down the science behind middle-of-the-night waking, when to worry, and what evidence-based treatment can do that sleep hygiene tips can't.
If you live with insomnia, chances are you’ve tried the most intuitive solution already: going to bed earlier and staying in bed longer. Ironically, this often leads to less sleep. Enter the concept of "time in bed restriction," a key component of Cognitive Behavioural Therapy for Insomnia (CBT-I). This structured approach helps rebuild healthy sleep drive and strengthens the association between bed and sleep. Discover how adjusting your time in bed can transform your nights, restore trust in sleep, and ultimately lead to more restful slumber. Ready to reclaim your sleep? Let’s explore how CBT-I can help.
Are you tired of tossing and turning, wondering how to cure your insomnia? You’re not alone. Many people struggle with sleepless nights despite trying various remedies. But not all treatments are created equal. Discover the clear hierarchy of insomnia treatments, from the gold standard of CBT-I to the limitations of medication and sleep hygiene. Learn why understanding these rankings can save you time and frustration, and find out how to choose the right approach for your unique situation. Don’t let insomnia control your life; explore effective solutions that work.
If you have ADHD and have struggled to sleep your whole life, the problem probably isn't your habits. Research now points to three neurobiological mechanisms — circadian phase delay, dopamine-related arousal dysregulation, and pre-sleep cognitive hyperarousal — that make sleep genuinely harder with ADHD, and a treatment that addresses all three.
Menopause insomnia affects up to 60% of women, and it’s not just about night sweats or hot flashes. Hormonal changes disrupt sleep, but anxiety, hypervigilance, and learned sleep patterns often keep the problem going. Learn how CBT-I and ACT offer evidence-based, lasting solutions that go beyond cooling pillows and sleep hygiene.
Wondering if you have insomnia or just a stretch of bad sleep? This clear guide explains the three key criteria that define insomnia: frequency, duration, and daytime impact. Learn the most common insomnia patterns and when it makes sense to seek professional help, including CBT-I as the first-line, evidence-based treatment.