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Insomnia & Sleep Support in Australia

Poor sleep drives anxiety, depression, chronic pain, and heart disease. Yet most Australians with insomnia are never offered the treatment that actually works. This page covers what that treatment is, where to access it for free, and how to get started.

80%

of people improve with CBT-I

90%

reduce or stop sleep medication

4–8

sessions, not years of treatment

CBT-I: The Treatment Most People Never Hear About

Cognitive Behavioural Therapy for Insomnia (CBT-I) is the recommended first-line treatment by both the Royal Australian College of General Practitioners (RACGP) and the American College of Physicians. Not sleeping tablets — CBT-I. It changes the behaviours and thought patterns that keep insomnia going, and unlike medication, the benefits last long after treatment ends.

CBT-I typically involves 4–8 sessions covering sleep education, behavioural changes (sleep restriction, stimulus control), cognitive restructuring (changing unhelpful thoughts about sleep), and relaxation techniques. It can be delivered face-to-face, via telehealth, in groups, or through digital programs.

Free Australian CBT-I Programs

Bedtime Window

A free, interactive 5-session digital CBT-I program created by Australian researchers. Each weekly session takes 20–30 minutes with tailored recommendations based on your sleep patterns. Self-guided.

bedtimewindow.com — free via Australian research studies

This Way Up — Managing Insomnia

A free online program with 4 lessons at your own pace, designed to be completed in 2 months. Can be done independently or with your clinician monitoring progress.

thiswayup.org.au — free

MindSpot Sleep Course

A free 8-week online treatment course from Macquarie University. Teaches evidence-based skills to improve sleep quality. Therapist-guided.

MindSpot 1800 614 434Free

mindspot.org.au

A Mindful Way

A 6-week online program combining CBT-I with mindfulness training. Especially helpful for racing thoughts at bedtime. Includes guided meditations and interactive modules.

amindfulway.com.au

CBT-I Coach (App)

A free mobile app supporting face-to-face CBT-I therapy. Interactive sleep diary, adjustable sleep schedule, reminders, and relaxation exercises. Anyone can use it.

Free on iOS and Android

Find a CBT-I Psychologist

Sleep Central — CBT-I Directory

A directory of psychologists who completed the APS and Australasian Sleep Association CBT-I training. The best way to find a qualified CBT-I provider near you.

sleepcentral.org.au — CBT-I provider directory

Sleep Health Foundation

National peak body for sleep health. Comprehensive fact sheets on insomnia, sleep disorders, and the science of sleep.

sleephealthfoundation.org.au

Group CBT-I Programs

Brisbane: Towards Better Sleep — 4 sessions over 6 weeks.

Sydney: Woolcock Insomnia Clinic — 2 group + 2 individual sessions.

Perth: Goodnight Insomnia — 4 two-hour sessions.

Access CBT-I Through Medicare

1. See your GP. Tell them you have insomnia and want to try CBT-I. Ask for a Mental Health Treatment Plan with a referral to a CBT-I trained psychologist.

2. Find a CBT-I psychologist. Use the Sleep Central directory. Ask if they bulk-bill.

3. Attend up to 10 sessions. 6 initially, then 4 more after GP review. Most improve within 4–8 sessions.

4. Or start a free program tonight. Bedtime Window, This Way Up, and MindSpot are all free and evidence-based.

5. Not sure which option fits? Call Medicare Mental Health Check In (1800 595 212) — a free government service that includes a "sleeping better" program and can point you to the right pathway. No referral needed.

Why Not Sleeping Tablets?

Sleeping tablets can help short-term, but they do not fix the underlying problem. When you stop, insomnia usually returns. They carry risks of dependence, daytime drowsiness, falls (especially in older adults), and reduced deep sleep. The RACGP recommends CBT-I first, with medication only as a short-term backup. If you are on sleeping tablets and want to reduce or stop, talk to your GP — do not stop suddenly.

Sleep and Mental Health Are Deeply Connected

Insomnia doubles the risk of depression. Depression worsens insomnia. Breaking the cycle often means treating both.

Sleep Calculator DASS-21 Screening Wellbeing Journal Get a Mental Health Plan

AskMyGP

Free Australian health tools & information

What am I eligible for? How Medicare works Prepare for your GP visit What to bring to your appointment More free tools at askmygp.com.au →

Information only, not medical advice.

Common Questions About Insomnia & Sleep

Is CBT-I more effective than sleeping tablets?

For long-term insomnia, CBT-I has better sustained outcomes than medication according to RACGP guidance — around 80% of people improve, and importantly the benefits tend to persist after treatment ends, unlike medication where symptoms often return on stopping. This is why CBT-I is the recommended first-line treatment rather than long-term sleeping tablets.

Are the free CBT-I programs actually free, or is there a catch?

Programs like MindSpot's Sleep Course and This Way Up are genuinely free and don't require a Medicare card or referral for basic access, as they're funded by the Australian Government as public mental health infrastructure. Some pathways (like accessing a psychologist for guided CBT-I) may involve Medicare rebates rather than being entirely free, so check the specific program's access requirements.

How long does CBT-I typically take to show results?

Most structured CBT-I programs run 4–8 weeks, with many people noticing improved sleep efficiency within the first 2–3 weeks, though the full behavioural changes (like sleep restriction and stimulus control) often feel counterintuitive and harder before they feel easier.

Should I see my GP first, or go straight to a sleep clinic?

Start with your GP, especially if you haven't been assessed before. Insomnia can sometimes be a symptom of an underlying issue (sleep apnoea, restless legs, medication side effects, or a mental health condition) that needs to be ruled out or treated alongside CBT-I. Your GP can refer you to a sleep clinic if a physical sleep disorder is suspected.