Insomnia
Chronic insomnia is learned. It can be unlearned.
CBT-I fixes the system that keeps you awake — with results that hold after the course ends, because nothing was sedated.
The programme
Four to six sessions. A different relationship with bed.
01
Assessment
A structured session with Dr Quinn: sleep history, diary review, and screening for anything masquerading as insomnia.
02
Rebuild
Sleep restriction and stimulus control — the uncomfortable, spectacularly effective core of CBT-I.
03
Defuse
Cognitive work on the 3am arithmetic, plus relapse-proofing so one bad night never becomes a bad month again.
Programme graduates
After the last session.
Six sessions of CBT-I did what a decade of sleeping tablets couldn't. I wish someone had told me this existed years ago.
Read first, decide after.
Dr Quinn has written a plain-English explainer on why guidelines put CBT-I before sleeping tablets.