Sleep Well in 2026 with evidence-based CBT for Insomnia

Even the best sleepers can have the occasional bad night. Stressful life events such as relationship difficulties, work pressure, exams, anxiety, low mood, bereavement, shift work, hormonal changes (particularly during the menopause), pain, or physical illness can all disrupt sleep. For most people, these patches of poor sleep resolve naturally within days or weeks.

For others, however, a temporary disruption can slowly turn into something more persistent. Difficulty falling asleep, waking frequently during the night, or waking too early in the morning can become regular features of life. At this point, sleep itself often starts to feel like the problem.

In my CBT practice as a CBT therapist and insomnia specialist at St Julians, Underriver, Sevenoaks and Springbank Clinic in Sevenoaks, Kent, and online, I often meet clients when they feel they have already tried everything. They may have worked hard at their sleep hygiene, cut out screens before bedtime, practised breathing exercises, used pillow sprays, read countless articles, and received plenty of (often conflicting) advice from friends and family. Yet despite all this effort, their sleep seems to be getting worse rather than better. One of the most important insights I share with clients is that sleep is not something we can force. In fact, the harder we try to sleep well, the less likely it is to happen. This paradox is central to insomnia.

As well as reducing sleep effort we also want to build sleep drive. Many of my clients have understandably responded to their insomnia by getting into bed earlier, resting more, cancelling social plans, getting less daylight and being less active. These measures can unintentionally weaken our sleep drive. Sleep drive is the natural biological drive that helps us fall asleep; and we want to strengthen this not weaken it when we have insomnia.

The work we do together therefore looks quite different from simply looking at sleep hygiene. In sessions, we explore both daytime and night-time factors that influence sleep. This includes patterns of activity, levels of stress, and how evenings are spent, as well as sleep schedules—such as when someone goes to bed, when they get up, and what they do if they can’t sleep. We also pay close attention to the thoughts, emotions, and behaviours that can keep insomnia going, even when the original trigger has passed.

Clients are often surprised to find that making changes to sleep can initially feel counterintuitive, such as spending less time in bed and this can be very demanding. However, with the right guidance and empathetic support, these changes can significantly improve both the quality and quantity of sleep. Even when sleep is complicated by physical discomfort, hormonal changes, or difficult emotional circumstances, significant improvement is very possible.

My team's approach is grounded in Cognitive Behavioural Therapy for Insomnia (CBT-I), which has an excellent evidence base, with success rates of over 80%. Alongside this, we integrate elements of Compassion-Focused Schema Therapy, mindfulness, relaxation techniques, EMDR, and Acceptance and Commitment Therapy (ACT), allowing the work to be tailored to each individual. Once someone begins working with me or a member of my team, they are not doing it alone—we are alongside them, offering structure, encouragement, and support as they navigate challenges and build confidence in their sleep again.

We bring extensive NHS experience to our private practice. This includes working within NHS psychological services (IAPT), where I trained and supervised other therapists in sleep interventions, ran sleep groups, and worked directly with clients experiencing insomnia. I have also worked within an NHS Insomnia Unit at UCLH, supporting individuals with more complex sleep difficulties, including insomnia and nightmares.

We work closely with sleep medicine experts David O'Regan, psychiatrist and sleep physician and Alex Nesbitt, Neurologist from Sleep London (and Guy’s and St Thomas’), www.sleeplondon.com who can prescribe sleep medicine, provide guidance for reducing this or make referrals for sleep studies when appropriate.

Sleep problems can be deeply frustrating and isolating, but they are also highly treatable. With the right approach, it is possible to break the cycle of insomnia and rediscover a more natural, restful relationship with sleep.

If you would like to find out more or explore how we can help, please do get in touch to arrange a free introductory call at joannahogancbt.co.uk.