Programs & Services
CBT-I for Insomnia Management
Pill-free insomnia solution with CBT-I therapy. 5-10 week program with sleep specialists, contactless monitoring & personalised sleep plans for lasting results.
Product Overview
CBT-I for Insomnia Management
A pill-free solution to manage insomnia. A 5 or 10-week program designed to solve your insomnia through one-on-one sessions with sleep specialists and a 1-day contactless test every 5 sessions to monitor and ensure effectiveness. Get a personalised sleep plan tailored to your unique sleep patterns.
5 or 10-week structured CBT-I program
One-on-one sessions with sleep specialists
Contactless monitoring tests every 5 sessions
Personalised sleep plan & sleep hygiene coaching
Cognitive behavioural therapy techniques for lasting results
Understanding CBT-I
What Is Cognitive Behavioural Therapy for Insomnia?
Cognitive Behavioural Therapy for Insomnia (CBT-I) is the first-line treatment for chronic insomnia recommended by the American Academy of Sleep Medicine (AASM), the European Sleep Research Society, and every major sleep medicine guideline worldwide. Unlike sleeping pills, which mask symptoms and carry risks of dependency, CBT-I addresses the root causes of insomnia - the thoughts, behaviours, and physiological patterns that keep you awake.
Research consistently shows that CBT-I produces results that are equal to or better than medication in the short term, and significantly superior in the long term. Over 80% of patients who complete a structured CBT-I programme experience meaningful improvement in sleep onset, sleep maintenance, and overall sleep quality - improvements that persist months and years after the programme ends.
At RemeSleep, our CBT-I programme is delivered one-on-one by trained sleep specialists who tailor every session to your unique sleep patterns, lifestyle, and goals. Combined with contactless monitoring technology, we objectively track your progress at every stage to ensure the programme is working for you.
Programme Structure
Initial Assessment
Your sleep specialist conducts a thorough evaluation of your sleep history, medical background, lifestyle, and psychological factors. Validated questionnaires (ISI, PSQI, DBAS) establish your baseline.
Sleep Diary & Baseline
You maintain a detailed sleep diary for 1-2 weeks, recording bed times, wake times, and sleep quality. Combined with a contactless sleep test, this data forms the foundation of your personalised plan.
Sleep Restriction Therapy
Your time in bed is carefully calibrated to match your actual sleep time, building up strong sleep pressure and consolidating fragmented sleep into solid, restorative blocks.
Stimulus Control
You learn to re-associate your bed and bedroom exclusively with sleep, breaking the cycle of tossing, turning, and anxiety that has built up over months or years of insomnia.
Cognitive Restructuring
Your specialist helps you identify and challenge the unhelpful beliefs about sleep that fuel anxiety and hyperarousal - replacing catastrophic thinking with realistic, evidence-based perspectives.
Relapse Prevention
In the final phase, you develop a long-term maintenance plan with strategies to handle future sleep disruptions, ensuring the improvements you have made are sustained for years to come.
Core Techniques
CBT-I Techniques Used in Your Programme
Sleep Restriction
Limits your time in bed to match actual sleep duration, building strong sleep drive and eliminating the hours of frustrated wakefulness that maintain insomnia.
Stimulus Control
Retrains your brain to associate the bed with sleep rather than wakefulness, using a structured set of rules about when to go to bed and when to get up.
Cognitive Restructuring
Identifies and replaces the anxious, catastrophic thoughts about sleep that increase arousal and perpetuate the insomnia cycle with balanced, realistic thinking.
Sleep Hygiene Education
Optimises your sleep environment, daily habits, caffeine and alcohol intake, exercise timing, and light exposure to create conditions that naturally support healthy sleep.
Relaxation Training
Progressive muscle relaxation, diaphragmatic breathing, and guided imagery techniques to reduce physiological tension and calm the nervous system before bed.
Mindfulness Techniques
Mindfulness-based approaches that teach you to observe racing thoughts without engaging with them, reducing the mental hyperarousal that prevents sleep onset.
CBT-I by the Numbers
80%
Improvement Rate
6-8
Week Programme
0
Drugs Required
AASM
Recommended
Your Care Team
Our Sleep Specialists
Dr. Poonam Natarajan
Somnologist and CBT-I specialist with extensive experience in treating chronic insomnia using evidence-based behavioural interventions. Dr. Poonam works closely with each patient to design personalised CBT-I programmes that deliver lasting results without medication.
View ProfileDr. Subramanian Natarajan
Senior sleep medicine specialist with over 40 years of clinical experience. Dr. Subramanian brings deep expertise in diagnosing complex sleep disorders and supervises the clinical protocols that underpin RemeSleep's CBT-I programme.
View ProfileFrequently Asked Questions
Questions About CBT-I for Insomnia
Take the First Step
Ready to Overcome Insomnia Without Pills?
Book a free consultation with our sleep specialists and find out if CBT-I is the right solution for your insomnia.
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