A: Yes. Sleep psychology uses well-researched methods to address insomnia and other sleep challenges. One of the main approaches is Cognitive Behavioral Therapy for Insomnia (CBT-I), which is considered the gold standard treatment for chronic insomnia. The National Institutes of Health (NIH), the American College of Physicians (ACP), and many other well-recognized health bodies in India and internationally recommend CBT-I as the first-line treatment for insomnia, ahead of medication.
In my work, I incorporate parts of CBT-I strategies while also drawing from other evidence-based approaches, including Acceptance and Commitment Therapy for Insomnia (ACT-I), Mindfulness-Based Therapy for Insomnia (MBTI), and additional therapeutic methods. This integrative approach ensures that treatment is both effective and tailored to each person’s unique needs.
Unlike medication, which works only while you take it, CBT-I and ACT-I teach lasting skills. They are considered the gold-standard treatment for chronic insomnia worldwide.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the leading non-medication treatment for chronic sleep problems. It is backed by decades of scientific research and is recommended as the first-line treatment by sleep experts worldwide. Instead of masking symptoms like sleeping pills, CBT-I addresses the root causes of insomnia by changing the unhelpful habits, behaviors, and thought patterns that keep you awake.
CBT-I typically includes:
Acceptance and Commitment Therapy for Insomnia (ACT-I) complements CBT-I by teaching mindfulness and acceptance-based skills. Instead of fighting against wakefulness or worrying about lost sleep, ACT-I helps reduce the mental struggle, allowing sleep to return more naturally.
Together, CBT-I and ACT-I focus on long-term solutions by retraining your sleep system and giving you skills that last well beyond the program—unlike quick fixes such as medication, alcohol, or home remedies, which may only help temporarily.
Most people in India are familiar with basic “sleep hygiene” advice—such as limiting tea, coffee, or alcohol late in the day, keeping the bedroom dark and quiet, reducing mobile screen use at night, and following a regular bedtime. These are helpful habits, but for people with chronic insomnia, sleep hygiene alone is usually not enough.
CBT-I (Cognitive Behavioral Therapy for Insomnia) and ACT-I (Acceptance and Commitment Therapy for Insomnia) go far beyond general tips. They are structured, scientifically tested therapies that directly target the behaviors and thought patterns that keep insomnia going. Key methods include:
In short, sleep hygiene creates a healthy environment for sleep, but CBT-I/ACT-I retrain the brain and body to actually sleep better. This is why CBT-I is considered the gold-standard treatment worldwide for chronic insomnia.
It helps with difficulty falling asleep, waking often at night, waking too early, irregular sleep schedules, or feeling unrefreshed in the morning. It works whether insomnia is short-term or chronic.
Yes. Some people use sleeping pills temporarily while beginning CBT-I/ACT-I. Over time, many reduce or stop medication under medical supervision.
No. CBT-I/ACT-I can be done in parallel with medication. Some people gradually reduce or stop medication under their doctor’s guidance once sleep improves.
At present, most Indian insurance policies do not cover CBT-I or ACT-I programs. Some corporate wellness programs may include it.
No, you can start CBT-I or ACT-I directly. If you are already seeing specialists such as a neurologist, ENT doctor, dentist, urologist, or psychiatrist for sleep-related issues, you may check with them.
CBT-I/ACT-I can be done on their own, in parallel with medical treatments, or as part of a sequential plan. Research shows these approaches are safe and often complementary:
Both strategies are used. The choice depends on your medical condition, current treatment, and doctor’s advice. If you do not have a severe medical condition and simply want to learn a science-backed approach or validate your current habits, CBT-I/ACT-I can also be done in isolation.
The skills you learn continue to work after the program ends. Most people maintain their progress for years. Relapse-prevention strategies are included.
Yes. CBT-I is effective even with anxiety or depression. ACT-I may be especially helpful because it reduces the struggle with anxious thoughts and sleeplessness.
Both work well. Online CBT-I/ACT-I programs are widely used and are very practical for people in India, especially where sleep specialists may not be nearby.
Yes. Research shows CBT-I and ACT-I are effective even if you’ve had insomnia for decades. It works at any stage.
Yes, with some changes. Many in India work night shifts in IT or healthcare. CBT-I can stabilize your schedule, while ACT-I helps manage the stress of irregular hours
Yes, in most cases. People with conditions like untreated sleep apnea, epilepsy, or bipolar disorder may need adjustments. Always check with your doctor before starting if you have other health issues.
It works for both. Even people who describe themselves as “light sleepers” or “restless sleepers” benefit, because CBT-I strengthens natural sleep drive and builds confidence in sleep.
Most people begin noticing improvements within 4–6 weeks of consistent practice. In some cases, especially when insomnia is mild or recent, positive changes may appear within just 2–3 weeks. For others with long-standing or complex sleep issues, progress may take longer, sometimes 8–12 weeks, but the results are often lasting.
CBT-I works by gradually retraining your sleep system, which takes time and steady effort. ACT-I can also speed up the process by reducing the anxiety and pressure many people feel about “having to fall asleep.” This makes it easier to follow the techniques without frustration.
Overall, CBT-I/ACT-I are designed to create sustainable improvements, not just short-term fixes. While sleeping pills may work immediately but stop once discontinued, CBT-I builds skills that continue to help long after the program ends.
Yes. Yoga, pranayama, and meditation can complement CBT-I/ACT-I by reducing stress and calming the mind. While CBT-I/ACT-I focuses on structured sleep retraining, yoga and meditation can enhance relaxation. My natural sleep program incorporates guidance on these practices, along with modern evidence-based mindfulness techniques, to fully support CBT-I/ACT-I.
In addition to facilitating CBT-I group and 1:1 programs, I am also an accredited yoga and mindfulness teacher certified by top recognized bodies, which allows me to understand and integrate these practices with precision and depth.
Yes. Many Indians face irregular schedules due to family, caregiving, or work demands. CBT-I techniques can be adapted to your lifestyle, though consistency helps the most.
The 6-week Natural Sleep Program is designed for individuals experiencing sleep difficulties—such as trouble falling asleep, frequent awakenings, difficulty following a consistent schedule, waking up unrefreshed, or for those who are doing well but want to validate and optimize their sleep with science-based protocols.
It is not a professional training course, so attending it will not fully equip you to deliver the program to others or address people’s sleep challenges through psychological and behavioral interventions. However, going through it can deepen your personal understanding of evidence-based sleep strategies, which may be valuable when supporting clients and patients.
For professionals seeking formal training, a multi-month intensive program will launch in July 2026, designed specifically for psychologists, coaches, and doctors. This will provide in-depth education, community, and ongoing support to ensure you are fully equipped to integrate these methods into your practice.
Most 1:1 sessions are 60 minutes. The usual time options are 10:30–11:30 AM or 12:00–1:00 PM, Monday through Thursday. Once payment is made, I’ll share my calendar for booking. If these times don’t suit you, we can discuss and find a mutually convenient slot—do reach out and we’ll work it out together.
Group programs are typically held on weekends (Saturday or Sunday). The Natural Sleep group program runs for about 3 hours, usually from 8:00–11:00 AM. Sessions may extend slightly if there are additional questions.
