Better Sleep Through Evidence-Based Support
Occasional bad nights are common, but when difficulty falling asleep, staying asleep or waking too early continues for weeks, it can affect mood, concentration, health and daily functioning. Worry about sleep can itself keep the cycle going.
Psychological therapy is widely recommended as a first-line treatment for ongoing insomnia, and can help you build healthier sleep patterns without relying on medication alone.
Signs of Insomnia
Insomnia can affect both night and day. You may notice:
Trouble Falling Asleep: Lying awake for a long time, with your mind racing or body feeling wired.
Waking During the Night or Too Early: Waking up often, or waking earlier than you want and being unable to get back to sleep.
Unrefreshing Sleep: Feeling unrested even after a full night in bed.
Daytime Effects: Fatigue, irritability, low mood or difficulty concentrating.
Worry About Sleep: Dreading bedtime or feeling anxious about how you will cope the next day.
Sleep difficulties can also be related to medical conditions, medications or sleep disorders such as sleep apnoea, so it is a good idea to speak with your GP as well.
How Therapy Can Help
Our psychologists use strategies drawn from Cognitive Behavioural Therapy (CBT), including approaches designed for insomnia, to help you:
Understand Your Sleep: Learn how sleep works and what may be keeping yours disrupted.
Build a Consistent Sleep Routine: Adjust sleep and wake times and daily habits to strengthen your natural sleep drive.
Ease Unhelpful Thoughts About Sleep: Reduce the worry and pressure that make sleep harder to come by.
Learn Wind-Down and Relaxation Skills: Practise ways to calm your body and mind before bed.
Address Stress, Anxiety or Low Mood: Work on the underlying issues that can disturb sleep.
Many people notice improvements within a few weeks of putting these strategies into practice.
What to Expect
Therapy for insomnia is collaborative and paced around you. It usually involves:
A Thorough Assessment: We look at your sleep patterns, habits, health and what is going on in your life, and you may be asked to keep a simple sleep diary.
A Tailored Plan: We agree on realistic goals for your sleep and daytime functioning.
Practical Skills and Support: You will learn and practise practical strategies at home and review what is working so we can adjust them.
Reviewing Progress: We regularly check in on how things are going and adjust the approach as needed, so therapy continues to fit your goals.
How to Access the Service
To begin therapy, please get in touch with our friendly administrative team via our contact page, phone, or email address and we will send you an intake form and our information sheet and consent form to start the intake process.
You do not need a referral to book an initial appointment, however you may want to discuss your needs with your general practitioner (GP) to determine if you qualify for Medicare funding, which can cover up to ten sessions with a Mental Health Care Plan. In such cases, you would need a referral. Additionally, private health insurance rebates may be available through your provider.
If you or someone you know is in immediate danger, please call 000. For 24/7 crisis support in Australia, you can contact Lifeline on 13 11 14.