Poor sleep affects mood, focus and health.
Counselling for insomnia uses cognitive-behavioural sleep techniques to reset sleep habits and quiet a racing mind at night. Sessions are available in Islamabad, Rawalpindi and online.
How counselling helps with insomnia
Counselling uses cognitive-behavioural techniques for insomnia, which focus on sleep habits and the thoughts that keep you awake.
- Sleep diary and habit review
- Consistent sleep–wake scheduling
- Reducing screen and caffeine effects
- Techniques for night-time worrying
- Relaxation before bed
Related support: Anxiety, Stress & burnout, Depression.
When to seek help for insomnia
Signs it may be time to talk to someone
- Taking a long time to fall asleep
- Waking in the night and struggling to get back to sleep
- Waking too early
- Worrying about sleep itself
- Daytime tiredness, irritability or poor concentration
- Relying on your phone, caffeine or naps to get through the day
Some sleep problems, such as sleep apnoea, have medical causes. If you snore heavily, stop breathing in sleep or feel very sleepy in the day, see your doctor as well.
Sessions are held in person in Islamabad and Rawalpindi, or online across Pakistan and worldwide, in Urdu or English.
Frequently asked questions
Do I need sleeping pills?
Many people improve sleep without medication using CBT-based techniques. Medication decisions are for your doctor.
How long before sleep improves?
Many people notice improvement within a few weeks of consistent practice.
Is insomnia linked to anxiety or depression?
Often, yes. Counselling can work on sleep and the underlying stress together.
What happens in the first session?
The first session focuses on understanding your concerns and agreeing on clear goals. You can ask questions and decide whether counselling feels right for you.
How much does a session cost?
Sessions are PKR XXXX. Contact us for current fees for in-person and online sessions.
Are sessions available online and in Urdu?
Yes. Sessions are held in person in Islamabad and Rawalpindi, or online over secure video call from anywhere in Pakistan or abroad, in Urdu or English.
