Fareham Counselling Centre · Hampshire
Counselling & CBT for Insomnia & Sleep Issues Hampshire
Practical support to settle a busy mind at night — in Fareham or online across the UK.
When you are exhausted but cannot switch off
You lie down tired, and your mind wakes up. Or you drop off, then find yourself wide awake at 3am, running through tomorrow or replaying today. The more you try to sleep, the further away it seems to get.
Insomnia is very common, and it is very treatable without relying on tablets. With a CBT therapist or hypnotherapist in Fareham, or online, you can calm a racing mind, reset your sleep pattern, and look forward to bedtime again.
Does this sound like your nights?
Insomnia can show up in different ways. People come to us from Fareham, Portsmouth, Southampton and Gosport with things like these.
Short spells of poor sleep are normal. If it has been happening several nights a week for a month or more, it is worth getting support.
Park it for tomorrow
A busy mind is one of the biggest causes of sleeplessness. Try this simple technique from CBT for insomnia: write a worry down, and give it a place to wait until morning.
Nothing you type is saved or sent anywhere.
Tomorrow's list
These will still be here in the morning. You do not need to hold them tonight.- Nothing parked yet.
Everything is parked. Now your only job is to rest.
Many people keep a notepad by the bed for exactly this. Therapy builds on small techniques like this one, night by night.
Six things you can try tonight
These come from CBT for insomnia, and they work best when you keep them up for a few weeks.
Same time every morning
Get up at the same time each day, even after a bad night. It is the anchor for your body clock.
Bed is for sleep
Keep screens, work and worrying out of bed, so your brain links bed with sleeping.
If you cannot sleep, get up
If you have been awake a while, go somewhere calm and dim until you feel sleepy, then go back.
Turn the clock away
Checking the time only adds pressure. Let the alarm do the job of watching the clock.
An hour to wind down
Dim the lights and do something calm before bed, so your mind knows the day is ending.
Watch the caffeine
Tea, coffee, cola and energy drinks can keep you alert for hours, so try to avoid them after lunch.
How therapy can help you sleep
NICE recommends CBT for insomnia as the first treatment for long-term sleeplessness, ahead of sleeping tablets.
CBT for insomnia
A structured, proven approach to reset your sleep pattern and quieten the thoughts that keep you awake.
About CBT
Hypnotherapy
Deep relaxation that teaches your body how to let go, often with a recording to use at bedtime.
About hypnotherapy
Counselling
If stress, grief or worry is keeping you awake, talking it through can ease what your mind is carrying.
About counselling
Mindfulness
Simple ways to settle racing thoughts, so you can rest even when sleep does not come straight away.
About mindfulness
★★★★★“Helped me learn to take time for myself and relax. I can’t explain how it works, but it just does. An hour of uninterrupted relaxation. … It has really helped me.”
Questions about insomnia treatment
What is CBT for insomnia?
How long does it take to work?
Can hypnotherapy help me sleep?
I take sleeping tablets. Can I still have therapy?
What is the difference between this page and "sleep problems"?
Can I have sessions online?
How much does it cost?
Better nights can start this week
A free, confidential 15 minute call. Tell us about your sleep, and we will match you with the right therapist.