Insomnia and sleep problems treatment in Wokingham, Berkshire

Poor sleep affects around 1 in 3 adults in the UK at some point. Whether you struggle to fall asleep, wake repeatedly through the night or wake too early, chronic insomnia has a profound impact on mood, energy, concentration and long-term health. At the Wokingham Therapy Clinic, our specialist sleep psychologist and wider team can help you restore healthy, restorative sleep.

On this page

1. About insomnia
2. Types of sleep problems
3. Common causes
4. How we treat insomnia
5. Research and evidence
6. Sleep hygiene advice
7. Our acupuncturist

1. About insomnia

Insomnia is defined as persistent difficulty falling asleep, staying asleep or achieving restorative sleep, despite adequate opportunity to sleep. It is considered chronic when it occurs at least three nights a week for three months or longer. Insomnia is not a single condition – it can be caused by many different factors, and treatment works best when it addresses these underlying causes.

2. Types of sleep problems

• Sleep-onset insomnia – difficulty falling asleep
• Sleep-maintenance insomnia – repeatedly waking through the night
• Early-morning waking – often associated with depression
• Non-restorative sleep – sleeping long enough but waking unrefreshed
• Circadian rhythm disruption – shift work, jet lag or irregular sleep patterns

3. Common causes

• Stress, anxiety and overthinking
• Depression
• Chronic pain
• Menopausal hot flushes and night sweats
• Caffeine, alcohol and stimulants
• Poor sleep environment
• Irregular sleep schedules
• Screen use before bed
• Underlying conditions such as sleep apnoea or restless legs
• Some medications

4. How we treat insomnia

Sleep psychology and CBT-I

Sleep psychology with a focus on Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold-standard treatment for chronic insomnia. It addresses the thoughts, behaviours and habits that maintain poor sleep, and has strong evidence for producing lasting improvement without medication.

Acupuncture

Acupuncture has a long tradition of use for sleep problems and modern research supports its effectiveness. It helps by calming the nervous system, reducing anxiety and addressing underlying imbalances. Many patients notice improved sleep after just a few treatments.

Chinese herbal medicine

Chinese herbal medicine offers tailored herbal formulas that address the specific pattern underlying your sleep disturbance. Dr (TCM) Attilio D'Alberto uses pharmaceutical-grade Sun Ten herbal granules.

Cognitive behavioural therapy (CBT)

General CBT can help where insomnia is linked to anxiety, depression or stress.

Hypnotherapy

Hypnotherapy uses deep relaxation techniques and positive suggestion to help calm an overactive mind and create new patterns around sleep.

Sound therapy and reiki

Sound therapy and reiki offer gentle, deeply relaxing experiences that can complement other treatments, particularly for those who find it difficult to switch off.

5. Research and evidence

NICE and international sleep guidelines recommend CBT-I as the first-line treatment for chronic insomnia, ahead of sleeping tablets. Meta-analyses consistently show that CBT-I produces long-lasting improvements in sleep onset, sleep maintenance and overall sleep quality. For acupuncture, systematic reviews have found that it improves sleep quality scores significantly more than sham acupuncture or no treatment, and may be particularly useful where anxiety or pain is contributing to poor sleep.

6. Sleep hygiene advice

• Keep a consistent bedtime and wake time, including at weekends
• Avoid caffeine after midday
• Limit alcohol, particularly in the evening
• Keep your bedroom cool, dark and quiet
• Avoid screens for at least an hour before bed
• Reserve your bed for sleep and intimacy only
• If you cannot sleep after 20 minutes, get up and do something calming
• Exercise regularly, but not within 2 hours of bedtime
• Write down worries or to-do lists earlier in the evening
• Avoid long daytime naps

Our acupuncturist

Dr (TCM) Attilio D'Alberto BM (Beijing), BSc (Hons) TCM, MBAcC, MRCHM

Dr (TCM) Attilio D'Alberto has been practising acupuncture and Chinese herbal medicine for over 25 years. He is passionate about empowering people with the ancient knowledge of Chinese medicine through lifestyle and diet.

Dr (TCM) D'Alberto graduated with a Bachelor of Medicine from Beijing University of Traditional Chinese Medicine (TCM) in China – a full-time, five-year degree programme that included six months of clinical internship at two of the largest hospitals in Beijing.

Dr (TCM) D'Alberto practises acupuncture, moxibustion and cupping from his own acupuncture clinic in Wokingham. He is a member of the British Acupuncture Council and practises traditional Chinese acupuncture.