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There are many different approaches to improving sleep, but not all are equally effective for persistent insomnia, and they may be more appropriate for other sleep disorders. Here you’ll find explanations of evidence-based treatments such as CBT-I alongside guidance about other commonly suggested strategies. The aim is to help you make informed decisions about what is most likely to help in the long term.
How to Enrol in a CBT-I Programme in the UK (2026 Guide)
In the UK, adults can enrol in a CBT-I programme through four main routes: NHS Talking Therapies self-referral, NHS-commissioned digital CBT-I via Sleepio or Sleepstation
ADHD Medication and Sleep: What You Need to Know
ADHD medication and sleep have a complicated relationship. Stimulant medications can delay sleep onset, particularly when taken too late — but for some people they
CBT-I for ADHD: Does It Actually Work?
If you have ADHD and chronic insomnia, you may have been told to “try CBT-I” without much explanation of what it is or whether it
How to Start CBT-I or ACT-I Insomnia Therapy in the UK
Ready to start CBT-I or ACT-I in the UK? A practical walkthrough: what qualifications to look for, how the Sleep Reboot and Sleep Reframe programmes compare, and typical costs.
Does Online CBT-I Work as Well as In-Person Therapy?
Does CBT-I over video work as well as sitting in the same room? What the evidence shows about therapist-led online therapy — and where app-only programmes tend to fall short.
CBT-I vs ACT-I for Insomnia: What’s the Difference, and When Does Each Work Best?
CBT-I changes sleep-disrupting thoughts and habits; ACT-I eases the fear and struggle that amplify sleeplessness. What sets them apart, and why an integrated approach often treats chronic insomnia most completely.
How Acceptance Therapy Helps With Sleep Anxiety and Insomnia
What if the way out of insomnia isn’t trying harder to sleep, but struggling less against being awake? How acceptance-based therapy lowers sleep anxiety so rest can come more naturally.
The Most Effective Treatments for Chronic Insomnia (2026 Guide)
What actually works for chronic insomnia? CBT-I and ACT-I top the list — recommended first-line by NICE and the NHS — because they tackle root causes, not just symptoms like sleeping pills do.
ACT-I for Sleep Anxiety: How Acceptance Breaks the Insomnia Cycle
When fear of not sleeping becomes the very thing keeping you awake, trying harder backfires. How ACT-I uses acceptance, not control, to quiet sleep anxiety and break the cycle.
Why does sleep fall apart in your forties — and stay broken after the hot flushes ease? Perimenopausal insomnia has two layers, and why CBT-I and ACT-I, not hygiene alone, help.
How to Find an ACT-I Therapist in the UK: A Practical Guide
ACT-I is rarely on the NHS and often confused with general ACT. A practical guide to finding a UK therapist with genuine, sleep-specific training — and what to look for before committing.
CBT-I vs ACT-I for Insomnia: Differences, Evidence & How to Choose
CBT-I or ACT-I? A therapist trained in both unpacks how they differ, what the evidence says, who they suit best, and why combining them often works better than either alone.
Memory and Treatment Progress Assessment
Is your insomnia treatment working? Memory is a surprisingly unreliable judge. Why recall skews towards the worst nights, and why daytime functioning — not sleep hours — is the better measure.
Mouth taping is everywhere on social media — but does it help you sleep? The mixed evidence, the real risks like masked sleep apnoea, and why it does nothing for insomnia.
Sleep Therapist vs Sleepio vs Sleepstation: Which Is Right for Chronic Insomnia? (2026)
Sleepio, Sleepstation, or one-to-one with a sleep therapist? All three deliver CBT-I, but differ in personalisation and who they suit. An honest comparison to help you choose what fits you.
What does a sleep therapist actually do, and how is it different from another list of tips? The evidence-based therapies that treat insomnia at the root — no pills or gadgets.
Cognitive Behavioural Therapy for Insomnia (CBT-I)
CBT-I is the number-one recommended treatment for insomnia, and the most effective in the long term. What it actually involves, and why it’s not the same as sleep hygiene.
Acceptance and Commitment Therapy for Insomnia (ACT-I)
ACT-I changes your relationship with sleep instead of forcing it, using acceptance and mindfulness to ease the pressure and anxiety around being awake — a compassionate path when CBT-I isn’t ideal.
Circadian System and Insomnia Treatment
Sometimes it isn’t insomnia at all — it’s your body clock running to a different schedule. How circadian timing and sleep drive interact, and why that difference changes what actually helps.
What insomnia really is, and why it sticks around. Insomnia is maintained more than simply caused — which is hopeful, because it means a different relationship with sleep can set you free.