The clocks fall back this Sunday, November 1, and many people are hoping for an extra hour of sleep. If your nights already feel unreliable, though, CBT for insomnia is a well-studied way to make them better.
For some of us, the time change is a gentle bonus. For others, it nudges an already shaky sleep pattern off course, with early wake-ups, dark late afternoons and a body clock that feels a step behind. This week is a useful moment to look at how you sleep, and to learn what actually helps when sleep has become a struggle.
What the Time Change Does to Your Body Clock
Your sleep is guided by an internal body clock, sometimes called your circadian rhythm, which takes its main cues from light. When the clocks shift, the sun rises and sets at different times on the wall clock, but your body does not adjust overnight. Many people find they wake earlier than they would like, feel sleepy sooner in the evening, or simply feel off for several days.
For most people this settles within a week or so. It tends to hit harder if you already have a sleep problem, a demanding schedule or a low mood in the darker months. If this sounds familiar, our earlier post on coping with seasonal low mood may also be useful.
When a Rough Week Becomes Insomnia
Everyone has a bad night now and then. Insomnia is usually described as trouble falling asleep, staying asleep or waking too early, despite having the chance to sleep, along with daytime effects such as tiredness, poor concentration or irritability. When this happens at least three nights a week and lasts for three months or more, it is generally considered chronic insomnia.
Chronic insomnia often keeps itself going. After a few poor nights we begin to worry about sleep, watch the clock, go to bed earlier to catch up, or nap during the day. These understandable habits can quietly train the brain to associate the bed with effort and frustration instead of rest. That is good news in one sense, because habits and thought patterns can be changed.
What CBT for Insomnia Involves
Cognitive behavioural therapy for insomnia, often shortened to CBT-I, is a structured, short-term approach. Major clinical guidelines, including those from the American College of Physicians and the American Academy of Sleep Medicine, recommend it as the first treatment to try for chronic insomnia, ahead of sleep medication. Research also suggests its benefits tend to last after the sessions end.
A CBT-I program typically brings together a few practical pieces:
- Stimulus control: rebuilding the link between bed and sleep, for example by getting up when you cannot sleep and returning only when you feel sleepy.
- Sleep scheduling: setting a consistent wake time and, with guidance, adjusting the time you spend in bed so that sleep becomes more consolidated.
- Thought work: noticing and softening the worried thinking that builds around sleep, such as “I will not cope tomorrow.”
- Wind-down skills: relaxation and calming strategies to ease the body and mind toward bed.
A therapist tailors these steps to you, which matters because some of them, such as limiting time in bed, are best done with support. If a racing mind is at the centre of your sleep trouble, our anxiety therapy support may be a helpful companion to this work.
Gentle Steps You Can Try This Week
While you adjust to the time change, a few simple habits can help your body clock catch up. Get outside in natural light soon after waking, since morning light is one of the strongest cues for your internal clock. Keep your wake time steady, even after a poor night. Shift bedtime gradually rather than all at once, dim the lights and screens in the hour before bed, and keep caffeine to earlier in the day.
If you find yourself lying awake feeling frustrated, try not to force sleep. Getting up, doing something quiet in low light and returning to bed when drowsy often works better than lying there trying harder.
When to Reach Out for Support
Consider talking with a professional if poor sleep has lasted several weeks, is affecting your mood, work or relationships, or leaves you dreading bedtime. Sleep problems can have many contributors, including medical conditions, medications, pain, hormonal changes and mental health, so it is also worth raising with your family doctor. Please seek prompt medical care for symptoms such as loud snoring with pauses in breathing, or if low mood is becoming overwhelming.
Our psychotherapy team in Kingston offers a warm, evidence-based space to work on the thoughts and habits that keep sleep out of reach. If you would like support, contact our team to book a session and we will help you find the right fit.