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Five weeks changed his life","image":{"@type":"ImageObject","height":450,"url":"https://static.ffx.io/images/$zoom_0.22247779392764858%2C$multiply_0.7554%2C$ratio_1.776846%2C$width_1059%2C$x_176%2C$y_380/t_crop_custom/q_86%2Cf_auto/6115f3c6062537f34b3cc94b69cf0f9649b37f69","width":800},"keywords":"","mainEntityOfPage":{"@id":"https://www.watoday.com.au/national/for-20-years-allan-couldn-t-sleep-five-weeks-changed-his-life-20241106-p5koe8.html","@type":"WebPage"},"publisher":{"@type":"Organization","logo":{"@type":"ImageObject","height":"628","url":"https://www.watoday.com.au/watoday.png","width":"1200"},"name":"WAtoday"},"isAccessibleForFree":false,"hasPart":{"@type":"WebPageElement","isAccessibleForFree":false,"cssSelector":".paywall"},"isPartOf":{"@type":["CreativeWork","Product"],"name":"WAtoday","productID":"watoday.com.au:webonly"}}</script><title data-rh="true">Cognitive Behavioural Therapy for insomnia: Free course helps tackle bad 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type="application/ld+json">{"@context":"http://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"https://www.watoday.com.au/national","name":"National"}},{"@type":"ListItem","position":2,"item":{"@id":"https://www.watoday.com.au/topic/sleep-1lvu","name":"Sleep"}}]}</script></div><h1 data-testid="headline" itemProp="headline">For 20 years, Allan couldn’t sleep. Five weeks changed his life</h1></div></div></header><section class="_3OhA4"><div class="_2h56q _2bGxr"><div class="_3J1te"><h5 class="_3-xPQ"><span class="_3pGt1">By </span><span><span data-testid="byline"><a href="/by/angus-thomson-p53654" title="Articles by Angus Thomson">Angus Thomson</a></span></span></h5><div class=""> <span class="_2xetH"><time class="_2_zR-" data-testid="datetime" dateTime="2024-11-17T02:00:00+08:00">November 17, 2024 — 2.00am</time></span></div></div></div><div class="_2CSKo noPrint"><div class="_1KqZ_"><div class="hLTvJ"><button aria-checked="false" aria-describedby="saveTooltip" aria-label="Save article to read later" class="_31ZN0" role="switch" type="button"><svg aria-hidden="true" class="QMY9O _11R7m" focusable="false" height="1em" width="1em"><use xlink:href="#icon-save"></use></svg><span class="_3-fU6">Save</span></button><div aria-hidden="true" class="_1lwFz uXbxr" id="saveTooltip" role="tooltip"><button>Log in</button>, <a data-testid="login-register" href="https://watoday.myfairfax.com.au/channel/cWvEleexy48f-PI5-jlBnw/members/signups/new?callback_uri=">register</a> or <a href="https://subscribe.watoday.com.au/?promote_channel=HI_HL_GNL">subscribe</a> to save articles for later.</div><div><div aria-hidden="true" class="_1lwFz WUf_a _1pHo1" id="onboardingTooltip" role="tooltip"><h3>Save articles for later</h3><p>Add articles to your saved list and come back to them any time.</p><button class="_2YSi8 _17BTN _3_hLE" data-ffx-event-action="cta click" data-ffx-event-category="save onboarding" data-ffx-event-label="got it - part 1" data-ffx-hittype="event">Got it</button></div></div></div><div class="_2Cn91"><div class="_2KkCz"><button class="_30X7v _2-NUy" data-ffx-event-action="cta click" data-ffx-event-category="component" data-ffx-event-label="font size normal" data-ffx-event-value="0" data-ffx-hittype="event">Normal text size</button><button class="_3Rq_0" data-ffx-event-action="cta click" data-ffx-event-category="component" data-ffx-event-label="font size large" data-ffx-event-value="0" data-ffx-hittype="event">Larger text size</button><button class="_3VkdU" data-ffx-event-action="cta click" data-ffx-event-category="component" data-ffx-event-label="font size extra large" data-ffx-event-value="0" data-ffx-hittype="event">Very large text size</button></div></div></div></div></section><section class="_1Rw6X" data-testid="article-body-top"><aside class="_2GZaf"><div class="_1q-_I _3sCHz"><div class="container"><div class="adWrapper _2UMq- noPrint" data-testid="ad"><small class="_3ToRr">Advertisement</small><div class="" id="adspot-160x600_300x250_300x600-pos2-desktop"></div></div></div></div></aside><div class="_1ysFk" data-testid="article-body"><div><div class="_5JLqO"><div class="_1Ld7U" id="beyondwords-player"></div><div class="_3Fhwk" data-testid="showPlayerOverlay"></div></div><div class="_1665V _2q-Vk" data-testid="body-content"><p>At the darkest points of his 20-year battle with insomnia, Allan Cahill would go to bed at 7.30pm, take half a sleeping pill and spend the next 10 hours hoping for the best.</p><p>“It was consuming my life, and lying there just became more and more frustrating,” he said. “I was getting to a stage in my life that I was thinking this was never, ever going to be sorted.”</p><figure class="_3ujPS _3x3-4 RMwbY _2XZQH" data-testid="image"><div aria-label="enlarge image" class="_1lwW_" role="button" tabindex="0"><picture class=""><source media="(min-width: 1024px)" srcSet="https://static.ffx.io/images/$zoom_0.094%2C$multiply_0.9788%2C$ratio_1.5%2C$width_756%2C$x_9%2C$y_0/t_crop_custom/q_86%2Cf_auto/e7f3052fa2000c69733521dca98beb15816c3973, https://static.ffx.io/images/$zoom_0.094%2C$multiply_1.9577%2C$ratio_1.5%2C$width_756%2C$x_9%2C$y_0/t_crop_custom/q_62%2Cf_auto/e7f3052fa2000c69733521dca98beb15816c3973 2x" height="494" width="740"/><source media="(min-width: 768px)" srcSet="https://static.ffx.io/images/$zoom_0.094%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_9%2C$y_0/t_crop_custom/q_86%2Cf_auto/e7f3052fa2000c69733521dca98beb15816c3973, https://static.ffx.io/images/$zoom_0.094%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_9%2C$y_0/t_crop_custom/q_62%2Cf_auto/e7f3052fa2000c69733521dca98beb15816c3973 2x" height="512" width="768"/><img alt="Allan Cahill’s life has changed since going through a five-week online therapy course to treat his chronic insomnia. " src="https://static.ffx.io/images/$zoom_0.094%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_9%2C$y_0/t_crop_custom/q_86%2Cf_auto/e7f3052fa2000c69733521dca98beb15816c3973" height="390" width="584" srcSet="https://static.ffx.io/images/$zoom_0.094%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_9%2C$y_0/t_crop_custom/q_86%2Cf_auto/e7f3052fa2000c69733521dca98beb15816c3973, https://static.ffx.io/images/$zoom_0.094%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_9%2C$y_0/t_crop_custom/q_62%2Cf_auto/e7f3052fa2000c69733521dca98beb15816c3973 2x"/></picture></div><figcaption class="_3CZmy"><p><span class="_2Li3P">Allan Cahill’s life has changed since going through a five-week online therapy course to treat his chronic insomnia. </span><cite class="ojLwA"><span class="_30ROC">Credit: </span>Wolter Peeters</cite></p></figcaption></figure><p>But when Cahill signed up to a study trialling an online therapy course, he was told to do something seemingly counterintuitive: hold off going to bed until 1am.</p><p>“I was dubious at the beginning, but the impact on the body really turned the whole situation around,” he said. “Now it takes me 10 minutes to get to sleep.”</p></div><div class="_1lC_G"></div><div class="_1665V _2q-Vk" data-testid="body-content"><p>Bedtime restriction therapy, where the patient exhausts themselves by spending less time in bed before gradually increasing it, is one of the techniques introduced to participants across the free five-week program developed by researchers at Flinders University in Adelaide.</p><div class="_6ebFV noPrint"><div class="_15gOL AkZ3C"><iframe class="_16-Dw AkZ3C LntZY" data-testid="embed-iframe" frameBorder="0" height="157" data-src="https://www.smh.com.au/interactive/modules/content-card/index.html?resizable=true&v=713&configUrl=https://www.smh.com.au/interactive/hub/configs/content-card/36875.json&v=0.4327998670198836" title="Embedded iFrame"></iframe></div></div><p>Two-thirds of participants had better clinical sleep scores eight weeks after completing the program, and 40 per cent experienced complete remission after two months.</p><p>Dr Alexander Sweetman, a clinical sleep technician and lead author on the study, said cognitive behavioural therapy (CBT) was regarded as the first line of treatment for insomnia, but few psychologists and doctors in Australia were trained to deliver it, often leaving patients to wait months and pay hundreds of dollars to see a specialist.</p><p>“Part of our motivation for doing this study was to develop a more accessible program,” Sweetman said.</p></div></div></div></section><div class="_1FVfK"><div class="container"><div class="adWrapper _2UMq- noPrint" data-testid="ad"><small class="_3ToRr">Advertisement</small><div class="" id="adspot-728x90_970x250-pos3-desktop"></div></div></div></div><section class="vPaWe" data-testid="article-body-bottom"><div class="_1ysFk"><div><div class="_1665V _2q-Vk" data-testid="body-content"><p>Three-quarters of the trial’s 62 participants had used sleeping pills in the past year and more than 80 per cent were female. Sweetman said other studies had suggested insomnia was slightly more prevalent in women, but that might be due to women being more likely to seek treatment than men.</p><div class="ymInT _3uJpn _3by58 noPrint"><span class="_2wzgv D5idv _3lVFK"><span class="_29Qt8"></span><span class="_3qqDc">Loading</span></span></div><p>Participants with depression recorded a 46 per cent improvement by eight weeks, compared with 10 per cent in the control group.</p><p>“By treating the insomnia and improving sleep, the logic follows that there should be this improvement in mental health, daytime symptoms [and] fatigue,” Sweetman said.</p><p>While the study did not observe a noticeable impact on anxiety symptoms, Cahill is no longer taking his anxiety medication to address his insomnia.</p></div><div class="_1lC_G"></div><div class="_1665V _2q-Vk" data-testid="body-content"><p>“I’m just so happy to be off them because I was never an anxious person,” he said.</p><p>Dr Amelia Scott, a clinical psychologist and researcher at Macquarie University who has trialled a similar virtual program, said the study was further evidence that CBT could be delivered effectively online.</p><p>“The next step is to develop strong pathways where GPs who are seeing people with sleep problems know they can access timely and cost-effective treatment,” she said.</p><p>Sweetman’s team is continuing to trial their program, called <a href="http://www.bedtimewindow.com" rel="noopener nofollow" target="_blank">Bedtime Window</a>, recruiting across Australia.</p><p><b><i>Start the day with a summary of the day’s most important and interesting stories, analysis and insights. <a href="https://www.smh.com.au/link/follow-20170101-p57ogt">Sign up for our Morning Edition newsletter</a>.</i></b></p></div></div><div class="noPrint"><div></div><div></div></div><div id="embedded-feedback"></div><div class="_22FRK _2spQv"><section class="aKWhn noPrint" id="endOfArticle"><div class="dLGbc"><div class="hLTvJ"><button 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behavioural therapy is the first line of treatment for insomnia, but it is expensive and very few know about it.\",\"allowComments\":true,\"body\":\"<p>At the darkest points of his 20-year battle with insomnia, Allan Cahill would go to bed at 7.30pm, take half a sleeping pill and spend the next 10 hours hoping for the best.</p><p>\\u201CIt was consuming my life, and lying there just became more and more frustrating,\\u201D he said. \\u201CI was getting to a stage in my life that I was thinking this was never, ever going to be sorted.\\u201D</p><x-placeholder id=\\\"563606f487384db0df98a37c7bfff62394277018\\\"></x-placeholder><p>But when Cahill signed up to a study trialling an online therapy course, he was told to do something seemingly counterintuitive: hold off going to bed until 1am.</p><p>\\u201CI was dubious at the beginning, but the impact on the body really turned the whole situation around,\\u201D he said. \\u201CNow it takes me 10 minutes to get to sleep.\\u201D</p><p>Bedtime restriction therapy, where the patient exhausts themselves by spending less time in bed before gradually increasing it, is one of the techniques introduced to participants across the free five-week program developed by researchers at Flinders University in Adelaide.</p><x-placeholder id=\\\"320b787e4d5f4bfa1df2bfeead452370f2220a75\\\"></x-placeholder><p>Two-thirds of participants had better clinical sleep scores eight weeks after completing the program, and 40 per cent experienced complete remission after two months.</p><p>Dr Alexander Sweetman, a clinical sleep technician and lead author on the study, said cognitive behavioural therapy (CBT) was regarded as the first line of treatment for insomnia, but few psychologists and doctors in Australia were trained to deliver it, often leaving patients to wait months and pay hundreds of dollars to see a specialist.</p><p>\\u201CPart of our motivation for doing this study was to develop a more accessible program,\\u201D Sweetman said.</p><p>Three-quarters of the trial\\u2019s 62 participants had used sleeping pills in the past year and more than 80 per cent were female. Sweetman said other studies had suggested insomnia was slightly more prevalent in women, but that might be due to women being more likely to seek treatment than men.</p><x-placeholder id=\\\"1fc141de7c6a1416cda1f15b58eb3b1d4218c270\\\"></x-placeholder><p>Participants with depression recorded a 46 per cent improvement by eight weeks, compared with 10 per cent in the control group.</p><p>\\u201CBy treating the insomnia and improving sleep, the logic follows that there should be this improvement in mental health, daytime symptoms [and] fatigue,\\u201D Sweetman said.</p><p>While the study did not observe a noticeable impact on anxiety symptoms, Cahill is no longer taking his anxiety medication to address his insomnia.</p><p>\\u201CI\\u2019m just so happy to be off them because I was never an anxious person,\\u201D he said.</p><p>Dr Amelia Scott, a clinical psychologist and researcher at Macquarie University who has trialled a similar virtual program, said the study was further evidence that CBT could be delivered effectively online.</p><p>\\u201CThe next step is to develop strong pathways where GPs who are seeing people with sleep problems know they can access timely and cost-effective treatment,\\u201D she said.</p><p>Sweetman\\u2019s team is continuing to trial their program, called <x-placeholder id=\\\"5a8734fd25ebe155dfb7ce267b5338c0c4c1c349\\\"></x-placeholder>, recruiting across Australia.</p><p><b><i>Start the day with a summary of the day\\u2019s most important and interesting stories, analysis and insights. <x-placeholder id=\\\"d7c1b0a6256d0bfeba3e78383b00642c80db3835\\\"></x-placeholder>.</i></b></p>\",\"bodyPlaceholders\":{\"1fc141de7c6a1416cda1f15b58eb3b1d4218c270\":{\"data\":{\"id\":\"p5km89\"},\"type\":\"relatedStory\"},\"320b787e4d5f4bfa1df2bfeead452370f2220a75\":{\"data\":{\"displayWidth\":\"CONTENT\",\"url\":\"https://www.smh.com.au/interactive/modules/content-card/index.html?resizable=true&v=713&configUrl=https://www.smh.com.au/interactive/hub/configs/content-card/36875.json&v=0.4327998670198836\"},\"type\":\"iframe\"},\"563606f487384db0df98a37c7bfff62394277018\":{\"data\":{\"altText\":\"\",\"animated\":false,\"aspect\":1.5,\"autoCrop\":false,\"caption\":\"Allan Cahill\\u2019s life has changed since going through a five-week online therapy course to treat his chronic insomnia. \",\"credit\":\"Wolter Peeters\",\"cropWidth\":756,\"fileName\":\"e7f3052fa2000c69733521dca98beb15816c3973\",\"id\":\"e7f3052fa2000c69733521dca98beb15816c3973\",\"mimeType\":\"image/jpeg\",\"offsetX\":9,\"offsetY\":0,\"originalHeight\":null,\"originalWidth\":null,\"source\":\"Sydney Morning Herald\",\"zoom\":0.094},\"type\":\"image\"},\"5a8734fd25ebe155dfb7ce267b5338c0c4c1c349\":{\"data\":{\"newTab\":true,\"noFollow\":true,\"text\":\"Bedtime Window\",\"url\":\"http://www.bedtimewindow.com\"},\"type\":\"linkExternal\"},\"d7c1b0a6256d0bfeba3e78383b00642c80db3835\":{\"data\":{\"newTab\":false,\"noFollow\":false,\"text\":\"Sign up for our Morning Edition newsletter\",\"url\":\"https://www.smh.com.au/link/follow-20170101-p57ogt\"},\"type\":\"linkExternal\"}},\"byline\":\"Angus Thomson\",\"closeComments\":false,\"headlines\":{\"headline\":\"For 20 years, Allan couldn\\u2019t sleep. 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