CBT for Insomnia: 5 Evidence-Based Steps (Hong Kong)
CBT for Insomnia in Hong Kong : 5 Practical Steps
Insomnia is common in busy Hong Kong lives with racing thoughts, checking the clock, and fragmented sleep. Cognitive Behavioural Therapy for Insomnia (CBT-I) targets the behaviours and thoughts that keep poor sleep going, and it works well online.
5-step CBT-I plan you can start tonight
Sleep window & regular wake time (consistency)
Stimulus control (bed = sleep/sex only)
Sleep restriction (reduce time in bed until sleep efficiency improves)
Cognitive restructuring (challenge catastrophic sleep thoughts)
Pre-sleep routine & relaxation practice
What to expect in therapy
Initial assessment and sleep diary
Weekly targets and review
6–8 sessions typical for many people
When to contact a psychologist
Red flags (safety, severe depression, medication side effects) and referral advice.
Target keywords: CBT for insomnia Hong Kong, sleep therapy Hong Kong, online CBT-I.