Insomnia and Sleep Issues Therapy in Glen Iris Melbourne: Evidence-Based Treatment for Better Sleep

Cognitive behavioural therapy for insomnia and sleep disorders—addressing the psychological factors that keep you awake

Understanding Insomnia and Sleep Difficulties

Sleep problems are among the most common yet underestimated health concerns. Whether you struggle to fall asleep, wake repeatedly throughout the night, or wake too early unable to return to sleep, chronic insomnia affects every aspect of your life—energy, mood, concentration, relationships, and physical health.

While occasional poor sleep is normal, insomnia becomes a clinical concern when sleep difficulties occur regularly and impact your daytime functioning. Many people develop anxiety around sleep itself, creating a cycle where worrying about not sleeping makes sleep even more elusive.

The frustration of insomnia often leads to unhelpful strategies—spending excessive time in bed trying to force sleep, napping during the day, relying on alcohol or medication, or avoiding activities for fear of being too tired. These responses, while understandable, typically worsen the problem.

Cognitive Behavioural Therapy for Insomnia (CBT-I) is recognized as the first-line treatment for chronic insomnia—more effective than medication in the long term, with lasting results and no side effects.

When Sleep Problems Require Professional Support

Common Sleep Issues Addressed in Therapy:

Difficulty Falling Asleep (Sleep Onset Insomnia) Lying awake for 30 minutes or more, mind racing with thoughts, worries, or mental activity that prevents sleep from coming.

Difficulty Staying Asleep (Sleep Maintenance Insomnia) Waking multiple times throughout the night and struggling to return to sleep, or waking for extended periods during the night.

Early Morning Awakening Waking 1-2 hours or more before your desired wake time and being unable to fall back asleep, often with anxious or depressive thoughts.

Non-Restorative Sleep Spending adequate time in bed but waking feeling unrefreshed, as though you haven't truly slept.

Anxiety About Sleep Worrying about sleep during the day, feeling dread as bedtime approaches, or experiencing performance anxiety around sleep itself.

Conditioned Arousal Your bed or bedroom has become associated with wakefulness and frustration rather than sleep and rest.

Evidence-Based Treatment Approaches

Cognitive Behavioural Therapy for Insomnia (CBT-I)

CBT-I is a structured, time-limited approach that addresses both the behavioural patterns and thought processes maintaining insomnia. Unlike sleep medication, CBT-I creates lasting change by addressing root causes rather than just symptoms.

Sleep Restriction Therapy Paradoxically, spending less time in bed can improve sleep quality. Sleep restriction involves limiting time in bed to match your actual sleep duration, building sleep pressure and consolidating fragmented sleep. As sleep improves, time in bed is gradually increased.

Stimulus Control Re-establishing your bed and bedroom as a place for sleep (and intimacy) only—not for scrolling phones, watching television, worrying, or lying awake. This strengthens the association between bed and sleep.

Cognitive Restructuring Identifying and challenging unhelpful beliefs about sleep—catastrophic thinking about the consequences of poor sleep, unrealistic expectations about sleep needs, or anxiety-provoking thoughts that activate your nervous system when you need to wind down.

Sleep Hygiene Education While sleep hygiene alone rarely resolves chronic insomnia, it creates conditions conducive to sleep as part of a comprehensive approach.

Relaxation and Nervous System Regulation

Sleep requires a shift from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) nervous system activation. Relaxation techniques help facilitate this transition:

Progressive Muscle Relaxation Systematically tensing and releasing muscle groups to reduce physical tension that interferes with sleep.

Breathing Techniques Specific breathing patterns that activate the parasympathetic nervous system and reduce physiological arousal.

Mindfulness for Sleep Observing thoughts and sensations without engaging with them, reducing the mental activation that prevents sleep onset.

Imagery and Visualization Creating mental environments that promote relaxation and reduce anxious thinking.

Addressing Underlying Factors

Insomnia often coexists with or is maintained by other concerns:

Anxiety and Rumination Racing thoughts, worry, or an inability to "switch off" mentally—common in both generalized anxiety and insomnia.

Depression Early morning awakening, non-restorative sleep, and changes in sleep patterns are common in depression.

Trauma Hypervigilance, nightmares, or feeling unsafe when vulnerable can disrupt sleep in trauma survivors.

Life Stress and Transitions Major changes, ongoing stressors, or uncertainty can trigger insomnia that then persists even after the stressor resolves.

Sleep Hygiene and Lifestyle Modifications

While not a complete solution on their own, these factors support better sleep:

Consistent Sleep Schedule Going to bed and waking at the same time daily, even on weekends, to regulate your circadian rhythm.

Light and Dark Exposure Bright light exposure in the morning and dim lighting in the evening to support natural sleep-wake cycles.

Caffeine and Alcohol Management Understanding how these substances affect sleep architecture and timing their use appropriately.

Exercise Timing Regular physical activity improves sleep, but timing matters—vigorous exercise too close to bedtime can be activating.

Sleep Environment Creating conditions that support sleep—comfortable temperature, minimal noise and light, comfortable bedding.

Technology and Screen Time Managing blue light exposure and mental stimulation from devices before bed.

The Treatment Process

CBT-I is typically delivered over 6-8 sessions, with structured homework between sessions. Treatment involves:

Assessment: Understanding your specific sleep pattern, contributing factors, and maintaining behaviours

Education: Learning how sleep works and why certain strategies help

Implementation: Gradually introducing behavioural changes and cognitive strategies

Monitoring: Keeping a sleep diary to track progress and adjust the approach

Maintenance: Developing skills to manage occasional sleep difficulties without relapse

‍

What to Expect During Treatment

CBT-I requires active participation and commitment. Some aspects may temporarily feel challenging—particularly sleep restriction, which can increase daytime sleepiness initially. However, most people notice meaningful improvement within 2-4 weeks, with continued gains over time.

The goal isn't perfect sleep every night—it's breaking the cycle of chronic insomnia, reducing anxiety around sleep, and developing confidence in your ability to sleep naturally.

Finding Sleep Therapy in Glen Iris

When seeking treatment for insomnia, consider:

• A psychologist trained specifically in CBT-I
• Evidence-based approaches rather than sleep hygiene advice alone
• Structured treatment with clear strategies and monitoring
• Willingness to address underlying anxiety or other contributing factors

Take the First Step Toward Better Sleep

If insomnia is affecting your quality of life, mood, or functioning, evidence-based psychological treatment can help. CBT-I provides lasting solutions by addressing the behavioural and cognitive patterns maintaining sleep difficulties.

Located in Glen Iris, Melbourne | Medicare Rebates Available | Telehealth Options

Contact Annamariya H Psychology today to discuss how CBT-I can help you achieve consistent, restorative sleep.

Insomnia and Sleep Issues Therapy in Glen Iris Melbourne: Evidence-Based Treatment for Better Sleep