Cognitive Behavioural Therapy for Insomnia (CBT‑I) is an evidence‑based, structured treatment that targets the thoughts and behaviours that maintain sleep problems. It combines several components:

• Sleep education: Explains normal sleep biology and factors that disrupt sleep, helping normalise concerns and set realistic expectations.

• Sleep restriction: Limits time in bed to increase sleep drive and consolidate sleep, then gradually increases time in bed as sleep efficiency improves.

• Stimulus control: Reassociates the bed and bedroom with sleep by establishing consistent wake times, using the bed only for sleep and sex, and leaving the bed when unable to sleep.

• Cognitive techniques: Identifies and challenges unhelpful beliefs and worries about sleep (e.g., catastrophizing consequences of poor sleep) and replaces them with more balanced, realistic thoughts.

• Sleep hygiene: Teaches practical lifestyle and environmental adjustments (caffeine use, light exposure, exercise timing) to support better sleep, used alongside other CBT‑I components rather than as a stand‑alone fix.

• Relaxation and mindfulness strategies: Reduces physiological and mental arousal that interferes with falling or staying asleep.

At Monarch Psychology, Dr. Lachowski has extensive training in sleep and circadian rhythm assessment as well as administration of CBT‑I. It is typically delivered over 4–6 sessions. It has strong research support for improving sleep onset, sleep maintenance, total sleep time and daytime function, with benefits that often persist longer than medication alone. If insomnia coexists with other mental health conditions (anxiety, depression, ADHD), CBT‑I can be integrated with treatments for those conditions.