What CGT-i is, which techniques it covers, and how it compares to medication.
CGT-i is the first-line treatment for chronic insomnia according to NHG-Standaard. This guide explains the four components, what to expect in a programme, and when it works.
Online sleep therapy via Zoom is as effective as in-person sessions for motivated clients. Read what to expect from the intake, sessions and homework.
Sleep restriction is the most powerful technique within CBT-I. Discover how it works, why it's so effective against insomnia, and how to start with it safely.
Sleep coach or sleep therapist? Discover the differences in training, approach and reimbursement, and find out which specialist best fits your sleep problem.
Sleep restriction is a CGT-i technique where you temporarily reduce time in bed to deepen sleep. Read the definition, mechanism and when it is recommended.
Stimulus control is a CGT-i technique to re-associate your bed with sleep. Read the definition, the six rules, and why they work.
CGT-i vs sleep medication is a real choice. Read the comparison on effectiveness, side-effects, relapse and cost, and when each route fits.
Worrying in bed is exhausting. Read the difference between thinking and rumination, how the worry-quarter technique works, and four CGT-i methods that help.
What insurers cover in 2026, and how to arrange it without surprises.
How does sleep therapy and CGT-i reimbursement work? Read about the basic and supplementary package, deductible, and how to apply for coverage.
Specific information about sleep therapy reimbursement in 2026 per insurer. For the evergreen explanation, see our reimbursement hub.
Why sleep changes during menopause, and which approach gives you a foothold.
Forty percent of women in menopause sleep worse than before. Read the four mechanisms behind it and which approach works without hormones or medication.
Hot flushes wake you up and disrupt sleep. Read which bedroom and bedding adjustments make a real difference, and when therapy makes more sense.
CGT-i for menopause is an evidence-based route, with or without hormone therapy. Read how the protocol differs and what a six- to eight-week programme looks like.
Why standard sleep tips backfire under exhaustion, and what NHG recommends.
Specific situations: waking at 3am, tired-but-wired, early waking, and tapering sleep medication.
Waking up at 3 am every night is exhausting. Read the three evidence-based causes (cortisol, blood-sugar dip, sleep cycle) and a four-step protocol.
Why your body is exhausted but your mind stays on. Read about cortisol and adrenaline, plus a 45-minute evening routine that helps switch your system.
Early-morning awakening is one of the most stubborn sleep problems. Read why it happens, when it points to depression or burnout, and what helps.
Tapering off sleeping pills often fails without guidance. Read why abrupt stopping backfires, how rebound insomnia works, and which approach prevents relapse.
How sleep works, how much you need by age, and what goes wrong when it does not.
Sleep hygiene is the foundation under any sleep training. Twelve practical rules from temperature to caffeine cut-off, with the rationale behind each.
A clear overview of what causes sleep problems (stress, hormones, lifestyle, medical) and the impact of poor sleep on health and daily life.
Adults need 7 to 9 hours of sleep on average, but the real answer depends on age, genetics and lifestyle. Read the National Sleep Foundation guidelines.
How much sleep per age group? See the table with recommended sleep hours from baby to elderly, based on the National Sleep Foundation and NHG.
Your sleep runs in cycles of 90 to 120 minutes through five stages: from light sleep, to deep sleep, to REM, and back. Read what happens in each stage.
What you can do yourself, when melatonin does or does not help, and which paths actually work.
Most sleep medication loses effectiveness within weeks. Read which non-medication interventions are evidence-based and why CGT-i is recommended first.
Melatonin is not a miracle cure for insomnia. Discover when melatonin does and doesn't work, and which alternatives are more effective for chronic sleep problems.
Seven tips for better sleep, grounded in NHG-Standaard and the European sleep guideline. No miracle remedies, no chamomile-tea cliches.
Pijnklachten en slaap zitten in een vicieuze cirkel: pijn verstoort je slaap, slechte slaap verergert pijn. Lees hoe je die cirkel doorbreekt.
Belasting en belastbaarheid bepalen of je slaap herstellend is. Lees hoe je verhouding tussen druk en herstel je nachten beïnvloedt en wat je kunt aanpassen.
Lichamelijke factoren bij slaap zijn vaak onderschat. Lees hoe spierspanning, ademhaling, lighouding en pijn je nachten beheersen, en wat eraan te doen is.
Slaapoefentherapie pakt slaapproblemen aan via zeven domeinen: lichaam, gedrag, belasting, ontspanning, psyche, cognitie en ritme. Lees wat het is en hoe het werkt.
Sleep recovery after burnout is gradual. Read the three phases (rest, rhythm, rebuild) and what to do and avoid in each.
Panic attacks in bed feel terrifying. Read why they often hit at night, how to tell anxiety from a heart problem, and which steps break the pattern.
Cannot sleep due to stress can be a one-off or a chronic pattern. Read the difference, why each calls for a different approach, and what evidence-based options work.
Heart palpitations at night can be stress-driven or a medical signal. Read how to tell the difference, when to see a GP, and what helps with stress causes.
Cortisol controls your sleep-wake rhythm. Read what happens when it is dysregulated, how that connects to burnout, and which steps help reset it.
CGT-i for burnout requires careful adjustment. Read why full sleep restriction backfires, what NHG advises, and how the protocol is adapted to chronic exhaustion.
Highly sensitive people often sleep lighter and more fragmented. Read why this is, how it interacts with stimuli, and which adjustments help.
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