Cognitive Behavioural Therapy for Insomnia (CBT-I) is the NHS-recommended treatment for long-term sleep problems. But research suggests that combining CBT with hypnotherapy can be even more effective, especially if anxiety, stress or an overactive mind is keeping you awake.

Studies going back to the 1970s have shown that hypnosis can help people fall asleep faster, sleep longer and wake less often during the night. One early study found that self-hypnosis was more effective than sleeping pills. Another showed that people using hypnotic relaxation techniques improved more than those using standard CBT alone.

More recent research has backed this up. In a study of 84 children and teenagers with sleep issues, nearly 90% reported significant improvements after learning self-hypnosis. A 2018 review of multiple studies found that over half showed clear benefits of hypnosis for sleep, especially when paired with CBT strategies.

What this means for you

If you're struggling with sleep, a combined CBT and hypnotherapy approach could help you break the cycle. CBT teaches practical tools to change unhelpful sleep habits, while hypnosis helps helps combat mental and physical tension rest in a structured and strategic way. This approach is safe, supported by research and has been shown to work well within a limited number of sessions.

Sources: Anderson et al. (1979), J R Soc Med; Stanton (1989), Int J Psychosom; Anbar (2006), BMC Pediatrics; Systematic review: Cordi et al. (2018), Sleep Med Clin. All available via PubMed and related databases.