CBT-i Sleep Programme: Treating Insomnia at Its Root
If you have struggled with sleep for months or years, you know how exhausting insomnia can be. CBT-Insomnia helps you build the skills needed for healthier, more restorative sleep. The programme focuses on understanding sleep, improving sleep habits, and reducing the thoughts and behaviours that contribute to ongoing insomnia. Whether or not you currently use sleep medication, the goal is to help you sleep better and feel more confident in your natural sleep over time.
How Insomnia Can Become a Cycle:
Stress / Poor Sleep
Worrying About Sleep
Trying Harder to Sleep
More Wakefulness
Ongoing Insomnia
This programme may be right for you if:
- You have been experiencing poor sleep for three months or more
- Sleep medication has not provided lasting relief
- You have been using sleep medication for more than 12 months
- You lie awake at night with racing thoughts, or wake repeatedly during the night
- You want structured, evidence-based approach with results that last beyond the programme
- You can commit to six consecutive weekly sessions in person.
Our programme is suitable for people with complex sleep difficulties, including those with anxiety, depression, ADHD, chronic medical conditions, or those currently using prescribed sleep medication. Treatment is tailored to each participant’s circumstances and forms part of their overall clinical care where appropriate.
What you'll gain
- Fall asleep more easily
- Stay asleep longer
- Reduce sleep-related worry
- Build healthier sleep habits
- Wake feeling more refreshed
- Develop lifelong sleep skills
CBT-Insomnia Programme Structure:
How The Programme Works
- Six weekly group sessions of 80 minutes each
- Session run in the late afternoon at Vista Clinic, Centurion
- New groups begin monthly, with intake limited to 8-10 participants
- Each session builds on the previous one. Attendance at all six is strongly recommended
- Structured worksheets, sleep screening and in-between session exercises included
- Led by CBT-insomnia trained specialist psychiatrist: Dr Jerrie Bezuidenhout
Understand Your Sleep
In the first session, we focus on the sleeping process, what supports it and how it works.
Build Better Sleep Habits
The second session focusses on the habits around your sleep and wind-down routince.
Adapting to Normal Sleep
Session three focusses on reconnecting your bed with sleep.
Thoughts and Sleep
In the fourth session, we focus on how your thoughts and beliefs about sleep affect your sleep.
Strengthen Healthy Patterns
Session five focuses on strengthening the new healthy habits we have learned, and building a sustainable routine for you.
Maintain Better Sleep
The last session is focused on the way forward, and how and what you can do if you experience poor sleep.
Why CBT-Insomnia Works
Group CBT-i is not group therapy in the traditional sense. Sessions are structured and skills-based. Research consistently shows that group-delivered CBT-i produces outcomes equivalent to individual therapy, with the added benefit of peer accountability and shared experience. Most participants find it less isolating than working through chronic sleep problems alone.
Research shows CBT-I consistently improves:
- Sleep efficiency
- Time taken to fall asleep
- Night-time awakenings
- Sleep quality
- Daytime functioning
Unlike medication alone, these improvements often continue months or years after treatment because participants learn skills they can use for life.
Fees
Current practice patients:
CBT-i sessions may be claimable under your existing PMB benefits. Confirm with Dr Jerrie’s rooms whether this applies to your treatment plan.
External patients and patients without PMB approval:
Sessions are claimable from your medical aid, but may require a motivation letter or prior authorisation from your scheme before the programme begins. The practice can assist with the required documentation. Contact us before registering to confirm your cover and avoid unexpected costs.
Private rate:
A private rate is available for both group and individual formats for patients not covered by medical aid or those who prefer not to claim. Contact the practice for current rates.
Frequently Asked Questions
How long before I notice improvement?
Many people notice changes within the first few weeks, although improvements vary. Some techniques, particularly sleep restriction, may temporarily feel more challenging before sleep begins to improve.
Do I have to stop my sleeping tablets?
No. The goal of CBT-Insomnia is to help retrain your brain with normal behavioural skills. Some people can reduce the amount of sleep medication needed with their clinician, but the goal is to improve behaviour and build sleep skills.
Can Insomnia be cured?
In a lot of cases, Insomnia can be cured or actively managed. The CBT-I course teaches you the skills needed to improve your sleep skills.
Is CBT-i effective?
CBT-I is considered the international first-line treatment for chronic insomnia and has been shown in numerous studies to produce long-term improvements in sleep. Rossman J. (2019)
What if I miss a session?
Because each session builds on the previous one, attending all six sessions is strongly recommended.
Will I be asked to share personal information with the group?
Participation is encouraged, but sharing personal experiences is always voluntary. The group format is to assist with isolation, accountability and discussion of tecniques.
How much sleep do I actually need?
Your body needs between 6-8 hours of sleep a night. There are negative side-effects to both less sleep and more sleep. We discuss this in our first session: Understanding Sleep.
Will my medical aid cover CBT-I treatment?
Some medical aids may cover CBT-I group therapy under existing PMB benefits, or in their psychology benefit. It differs from fund and plan. Contact the practice for more information on your specific medical aid.
Is CBT-I a natural way of sleeping better?
CBT-Insomnia is a natural way of sleeping better, as it focusses on changing your behaviours, habits and thoughts around your sleep.
Can anxiety, depression or stress cause insomnia?
Yes, anxiety, depression, stress and a few other illnesses can cause insomnia. The CBT-i course gives you practical tools you can use throughout your life to help you sleep better, even when managing stress, anxiety or depression.