CBT-I for Chronic Insomnia: How It Changes the Thoughts and Behaviours That Maintain Poor Sleep October 27, 2026 CBT-I for Chronic Insomnia: How It Changes the Thoughts and Behaviours That Maintain Poor Sleep When you have been struggling with insomnia for months, it is natural to start changing your routine in an effort to get more sleep. You might go to bed earlier, spend longer in bed or worry about how you will cope tomorrow if you do not sleep tonight. Unfortunately, some of these thoughts and behaviours can unintentionally keep the cycle of insomnia going. This is where Cognitive Behavioural Therapy for Insomnia, or CBT-I, comes in. What Is CBT-I? CBT-I is a structured, evidence-based treatment and is considered a first-line treatment for chronic insomnia.1 Despite its name, it is not simply about talking through your sleep problems. Instead, CBT-I focuses on identifying and changing the thoughts, behaviours and habits that may be maintaining poor sleep.1 Rather than offering a quick fix for a single restless night, CBT-I aims to give you practical skills that can support healthier, more consistent sleep over the longer term.2 Changing Behaviours Around Sleep When sleep becomes difficult, people often develop habits intended to help, such as spending extra time in bed. Over time, however, your bed can become associated with lying awake, worrying and trying to force yourself to sleep.2 CBT-I uses behavioural strategies to help rebuild the connection between bed and sleep. Depending on your individual needs, this may include carefully adjusting how much time you spend in bed and changing what you do when you cannot sleep.2 Relaxation techniques may also be used to reduce physical and mental tension around bedtime.2 Changing the Way You Think About Sleep Insomnia affects more than just what you do. It can also change the way you think about sleep.2 After enough difficult nights, thoughts such as, “If I don’t get eight hours tonight, tomorrow will be a disaster” can become familiar. Worrying about the consequences of poor sleep can increase frustration and alertness, making it even harder to switch off.2 CBT-I helps you recognise and challenge unhelpful thoughts like these, replacing them with more balanced ways of thinking about sleep. Building Better Sleep for the Long Term CBT-I takes time, consistency and practice. The goal is not simply to make you sleepy tonight, but to change patterns that may have developed over weeks, months or even years. Importantly, the skills developed through CBT-I can continue to support healthier sleep after treatment ends.1 How Sove CPAP Clinic Can Help If insomnia is becoming an ongoing problem, understanding what is contributing to your sleep difficulties can help you find the right support. Insomnia treatment is not one-size-fits-all, and other sleep conditions, including obstructive sleep apnea, may also contribute to disrupted or unrefreshing sleep. Founded in 2008, Sove CPAP Clinic is a leading provider of respiratory and sleep services in Australia, with over 100 clinics nationwide. Our team of sleep and respiratory clinicians and treatment consultants can help investigate your sleep concerns and guide you towards personalised, evidence-based care. Where appropriate, we also offer bulk-billed home sleep studies for eligible patients. If poor sleep is becoming a regular part of your life, speak with your doctor or call Sove on 1300 76 29 39 to find out how we can help you take the next step. When considering whether a sleep study is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References 1. Sleep Health Foundation. “Cognitive Behavioural Therapy for Insomnia (CBT-I) | Sleep Health Foundation.” Www.Sleephealthfoundation.Org.Au, 2024, https://www.sleephealthfoundation.org.au/sleep-disorders/cognitive-behavioural-therapy-for-insomnia-cbt-i. Accessed 8 Oct. 2026. 2) Newsom, Rob. “Cognitive Behavioral Therapy for Insomnia (CBT-I): An Overview.” Sleep Foundation, 2024, https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia. Accessed 8 Oct. 2026.
