Insomnia therapy on the Central Coast
Structured, evidence-based support for adults with anxiety-related sleep problems — in Gosford, Hornsby, or via telehealth.
Evidence-based support for adults with anxiety-related sleep problems
For many people, insomnia isn't just about sleep. It's about a mind that won't switch off, a body stuck in high alert, and growing fear about what another bad night will mean tomorrow.
If you're lying awake with a racing mind, watching the clock, or worrying about how you'll cope the next day, this pattern is highly treatable with the right psychological approach.
Therapy for insomnia is most effective when it targets both sleep-related behaviours and anxiety-driven hyperarousal. My work draws on established CBT-I (Cognitive Behavioural Therapy for Insomnia) principles, adapted specifically for anxiety-related insomnia rather than rigid sleep rules.
Although based in Gosford, I support adults experiencing sleep problems from across the Central Coast and in Hornsby using structured, evidence-based therapy.
When insomnia starts running the show
Anxiety-related insomnia often shows up as a mind that won't switch off and a body that stays activated long past when sleep should come. Common experiences include:
- Racing thoughts at bedtimeMind speeds up as soon as your head hits the pillow
- Clock-watching and mental maths"If I fall asleep now, I'll still get five hours…"
- Waking and can't return to sleepUp at 2 or 3am, mind already on alert
- Fear of bedtimeDreading night because of what might happen
- Hyper-focus on sleep qualityTracking, measuring, optimising, but sleep gets worse
- "Wired but exhausted"Body tired, nervous system still switched on
- Avoidance of eveningsDodging travel, commitments, or plans "just in case"
Sleep problems often overlap with anxiety, health anxiety around tiredness, or burnout. We can address these alongside insomnia in the same work.
Calming the system, not forcing sleep
Anxiety-related insomnia isn't usually a knowledge problem. Most clients I see have already tried meditation apps, sleep trackers, earplugs, sleep hygiene checklists, and every "trick" they've read online. Understanding hasn't translated into sleeping.
That's because insomnia is maintained by hyperarousal and effort, not a lack of information. Sleep returns when the body feels safe — not when it's pressured. Therapy focuses on reducing the arousal and the sleep-performance loop, rather than adding more rules.
Most people work through a focused block of therapy — typically 6–12 sessions — with longer support if the patterns are entrenched or sit alongside anxiety, burnout, or trauma. Meaningful change often begins once arousal starts to drop, even before sleep quantity fully normalises.
The "one bad night → fear → hyperarousal" loop
Anxiety-related insomnia is rarely about not knowing how to sleep. It's maintained by a learning pattern where effort to control sleep + fear of poor nights becomes the engine that keeps sleep away. Tap a step to see what's happening, why it sticks, and what therapy targets.
The cycle
Ring colour = dusk → night → returning dawn
Structured, practical, evidence-based
Therapy for insomnia at MindSure Psychology draws on CBT-I principles, CBT, ACT, and nervous system regulation. Where insomnia is strongly anxiety-driven, we focus less on rigid sleep rules and more on breaking the anxiety–sleep cycle.
- We map your personal sleep pattern so it stops feeling random
- We reduce arousal rather than chase sleep — because the body sleeps when it feels safe
- We use behavioural experiments to loosen safety behaviours gently
- We address sleep alongside anxiety, burnout, and perfectionism where relevant
- We build relapse-prevention, so bad nights don't restart the loop
Who this service is designed for
This service is designed for adults with anxiety-related insomnia — including those who:
- Lie awake with a racing mind or clock-watch at night
- Wake during the night and can't return to sleep
- Feel "wired but exhausted" and can't switch off
- Have already tried sleep hygiene, apps, or trackers without lasting results
- Experience anxiety, burnout, or panic alongside the sleep problem
- Want a psychological option before — or alongside — medication
This page focuses on insomnia driven or maintained by anxiety, hyperarousal, and fear around sleep — not short-term sleep disruption due to shift work, acute illness, or lifestyle factors alone. If you're not sure where to begin, you're welcome to get in touch or simply book a first appointment.
Meet James in 2 minutes
A warm, evidence-based approach
James Wightman is a Registered Psychologist and Clinical Psychology Registrar providing therapy for adults on the Central Coast and in Hornsby. He offers a warm, collaborative, and evidence-based approach, helping clients build practical strategies that support meaningful and lasting change — including for chronic and anxiety-related insomnia.
He has worked across Queensland Health, Aurora Healthcare, Griffith University Psychology Clinic, and private practice in Sydney, the Gold Coast, and the Central Coast.
Good therapy should be structured, respectful, and supportive in a way that helps you move forward. You'll leave sessions with something practical to try, and we'll work at a pace that feels manageable for you.
Many of my clients are men, though I work with adults of all genders. If you're specifically looking for a male psychologist, I provide a grounded, collaborative approach that respects your pace and goals.
Learn more about James's approach →What happens in your first few appointments
The early sessions are about understanding your personal sleep–anxiety pattern and beginning to build practical strategies at a pace that feels manageable.
Understanding your sleep pattern
We begin by mapping your current sleep pattern — including bedtime routines, night-time worries, safety behaviours, and how your day is affected. The goal is a clear formulation so it stops feeling random.
By the end of this session, or early in the second, we usually introduce the first practical strategies so you have something useful to take away immediately.
Calming the system, breaking the loop
Together, we target the specific points that keep the anxiety–sleep loop running: hyperarousal, sleep-related safety behaviours, bedtime fear, and the performance pressure around sleep itself.
You'll learn how to respond differently to "what if I don't sleep?" thoughts, reduce monitoring, and rebuild the association between bed and rest.
Most people benefit from a focused block of 6–12 sessions, with longer support where insomnia sits alongside entrenched anxiety, burnout, or trauma. Meaningful improvement often begins within a few weeks — once arousal and safety behaviours start to shift.
Insomnia therapy across the Central Coast and in Hornsby
MindSure Psychology is based in Gosford CBD (Suite 112, 159 Mann St — inside John's Place), making it easy to access from across the Central Coast. In-person sessions are also available at our Hornsby location, serving clients across the Upper North Shore including Wahroonga, Waitara, Asquith, Normanhurst, and Thornleigh.
Gosford appointments: Wed, Fri 2–7:30pm · Sat 11am–5pm · Sun 9am–7pm
People often search for sleep support in their own suburb — for example, 'insomnia psychologist Erina', 'sleep therapy Terrigal', or 'CBT-I Woy Woy'. Many clients choose Gosford because it's centrally located with flexible appointment times, including evenings and weekends.
Telehealth, anywhere in Australia
Telehealth works particularly well for insomnia and anxiety-related sleep work — the focus is on patterns, behaviours, and nervous system regulation, all of which translate easily to secure video sessions. Many clients prefer it for evening appointments without the drive home.
- No travel time required
- Same evidence-based approach
- Medicare rebates apply
Transparent pricing
$141.05 per session
Out-of-pocket cost on weekdays with a Medicare rebate
Full session fee is $240 per 50-minute appointment. A Medicare rebate of $98.95 applies with a GP Mental Health Treatment Plan. Weekend sessions incur a $20 surcharge.
Common questions
Questions people commonly ask before getting started with insomnia therapy at MindSure Psychology.
How quickly can I get an appointment?⌃
Most clients are able to book an appointment within 2–7 days, often in the same week. You can check live availability and book directly online, or call (02) 4313 1656.
Do I need a GP referral?⌃
No. You can self-refer. A GP Mental Health Treatment Plan is only needed if you want to claim Medicare rebates.
Is this CBT-I?⌃
CBT-I (Cognitive Behavioural Therapy for Insomnia) is the most evidence-based treatment for chronic insomnia. My work draws on CBT-I principles — particularly around reducing arousal, changing sleep-related behaviours, and rebuilding confidence around sleep.
Where insomnia is strongly anxiety-driven, therapy is adapted to focus less on rigid sleep rules and more on breaking the anxiety–sleep cycle.
Is medication required for insomnia?⌃
No. Many people experience significant improvement through psychological treatment alone, particularly when insomnia is driven by anxiety and hyperarousal. Where medication is part of someone's care, therapy can be provided alongside support from a GP or psychiatrist.
Will therapy tell me exactly how many hours I need?⌃
No. The focus is on restoring confidence and flexibility around sleep, not enforcing hour targets. Rigid sleep targets often fuel anxiety rather than resolving it.
Can therapy help if my sleep has been disrupted for years?⌃
Yes. Chronic insomnia is often maintained by the same mechanisms as more recent insomnia — hyperarousal, safety behaviours, and fear around sleep. Targeting these directly can shift long-standing patterns, even after years of poor sleep.
Do you offer telehealth?⌃
Yes. Telehealth is highly effective for insomnia and anxiety-related sleep work — the behavioural and cognitive strategies translate directly to video sessions.
My GP referral is addressed to another psychologist — is that okay?⌃
Yes — that's completely fine. If you have a valid GP Mental Health Treatment Plan, you can still attend sessions at MindSure Psychology and claim Medicare rebates, even if the referral is addressed to a different psychologist or practice. This is very common.
Book your first session
You don't need a perfect bedtime routine to get started. If sleep anxiety is affecting your mood, concentration, work, or relationships, support can help you break the cycle and regain confidence around sleep.