Sleep can be retrained — without medication.
CBT-i is the most-evidenced treatment for chronic insomnia, and it works as well as sleep medication with longer-lasting effects.
Up to 33% of Indian urban adults report clinically significant sleep difficulty.
Does this sound like you?
The everyday voice of sleep & insomnia.
Read these slowly. If two or more land, you are not alone — and you are not broken.
“I dread bed because I’ll just lie there awake.”
“I’ve been on sleep medication and want a way off.”
“I fall asleep easily but wake at 3 AM and don’t go back.”
“My mind races the second the lights go out.”
“I sleep but never feel rested.”
“My anxiety gets worse when I’m sleep-deprived.”
A clearer picture
What sleep & insomnia actually is
Insomnia isn’t just trouble sleeping — it’s a learned pattern of arousal at bedtime. Once the bed becomes associated with not sleeping, the body builds an alarm response to it. Apps and supplements often miss this loop entirely.
CBT for Insomnia (CBT-i) is the gold-standard treatment. It works in 4 to 8 sessions and outperforms sleep medication on long-term outcomes. Around 70 to 80% of clients see clinically meaningful change.
Clinical reference
Maps to Insomnia Disorder (DSM-5 780.52). Physical causes (apnea, restless legs, pain) ruled out by referral when needed.
The shape of the work
Specific sub-areas we work with
Sleep & Insomnia shows up in a number of recognisable patterns. Therapists who work with this concern are familiar with each of these.
- Chronic Insomnia
- Sleep Anxiety
- Shift-Work Sleep
- Body Aches at Night
- Racing Thoughts at Bedtime
The work itself
How therapy actually helps
A CBT-i certified therapist runs a structured, paced protocol — sleep diary, sleep window, stimulus control, cognitive defusion. It is more disciplined than most therapy, and that is the point.
Approaches that work
CBT-i
The gold-standard 4 to 8 session protocol. Sleep diary, sleep restriction, stimulus control, cognitive work.
Mindfulness-Based work
For the racing-mind component, especially at sleep onset.
ACT for sleep
For the anxiety-about-sleep loop that often outlasts the original sleep problem.
What changes
- Sleep latency drops from 60+ minutes to under 25 in many cases
- Sleep efficiency rises above 85%
- You can taper off sleep medication (with psychiatrist coordination)
- You stop dreading bedtime
Outcomes are typical, not guaranteed. Your therapist will set honest expectations in your first session.
Matched for you
Therapists who specialise in sleep & insomnia
Dr. Sameer Joshi
9+ years · Mumbai
CBT-i specialist — chronic insomnia, sleep hygiene, sleep anxiety
Dr. Jane Doe
8+ years · Mumbai
CBT-led therapist for anxiety, panic and high-functioning stress
Dr. Meera Pillai
13+ years · Bangalore
EMDR + somatic therapist for trauma, PTSD, and Complex PTSD
While you wait
Two things you can start in the next 10 minutes
Therapy isn’t the only way in. These work alongside it — or before you’re ready for it.
Common questions
Things people ask about therapy for sleep & insomnia
If you suspect a physical condition (apnea, restless legs, pain), see a sleep physician first. If your sleep issue is tied to anxiety, racing thoughts, or stress — start with a therapist trained in CBT-i.
Talk to someone about sleep today.
The 20-minute vibe-check is free. Meet a therapist before you commit to anything.