Suite 1, Level 3, 20 Wentworth Street, Parramatta Mon–Fri 9am–5pm · By appointment only
Mind Health Check
info@mindhealth.com.au Client portal Urgent help
1300 084 200 Appointments

What's going on

Anxiety & worryPanic, phobias, worry Depression & low moodWhen nothing feels worth it Trauma & PTSDEMDR and trauma therapy Stress & burnoutRunning on empty Sleep & insomniaCBT-I Relationships & couplesConflict, distance, repair ADHDAssessment and support OCDExposure-based treatment Grief & lossAfter a death or a loss Anger Pregnancy & new parents All conditions

How we help

Individual therapyOne-to-one or online Couples therapyGottman and EFT-informed TelehealthAustralia-wide, by video
Therapy approachesCBTACTEMDRDBTSchemaAll approaches
Programs & groupsMindfulness-X, P3, EAP AssessmentsADHD, autism, cognitive

Getting started

AppointmentsReply within one business day Fees & rebatesMedicare, NDIS, private Your first sessionWhat happens on the day Find a psychologistBy concern, language, day Urgent helpIf you need support now Free · 5 to 10 minMind Health Check
New here?How Medicare worksCommon questionsAbout the practice Not sure where to start? 1300 084 200

GPs & health professionals

Refer a clientOne form, every pathway For GPsPlans, letters, reports Referrer HubYour referrals, in one place Reports & assessmentsADHD, autism, cognitive Medico-legalFor insurers and schemes

Workplaces & organisations

Employee Assistance ProgramStaff book directly Training & wellbeingWorkshops and first aid Work Development OrdersFines cleared by treatment Workers compensationicare and insurers

Families & carers

Supporting a loved oneWhat helps, what to say Request for someone elseFor a partner or parent NDISPlan- or self-managed

Editorial pick

The referral pathways guideWhich form, which plan, how long a report takes.Read the guide
Referrers:Refer nowCare plansReport turnaround A real person answers 1300 084 200

Latest articles

ADHD in women and girls: Why it is often missed and what assessment involvesADHD · 12 minAI companions: When a chatbot becomes your 2am confidantWellbeing · 12 minGeneralised anxiety disorder (GAD): When worry won't switch offAnxiety · 12 min TheJournalBrowse all articles

Browse by topic

Anxiety & stressBrowse the topic Mood & depressionBrowse the topic Trauma & griefBrowse the topic ADHD & neurodiversityBrowse the topic Relationships & familyBrowse the topic Wellbeing & selfBrowse the topic

Free resources

Fact sheets36 PDFs, plain language Worksheets & guidesPractical and printable CoursesFree and self-paced HEALTHY frameworkHow the practice thinks Free · 5 to 10 minMind Health Check

Editor's pick

Read with intentionA plain guide to stress: what it is, and everyday ways to manage it.Read article
From the journal:Clinician notesSubscribe Plain-language insights from our clinicians

The practice

Our storyWestern Sydney, since 2004 Approach & valuesHow we think about good care Practice newsWhat is changing, and when Room rentalConsulting rooms, Parramatta CareersJoin a values-led practice

Our clinicians

Bülent AdaPrincipal Psychologist & Director Sijal AnsariClinical Psychologist Robert RuaneClinical Neuropsychologist Taline BardakjianConsultant Psychologist Mohan ShankarappaClinical Psychologist Michael L. T. CheungConsultant Psychologist Shahim AhmadClinical Psychologist Steve SuttonCounselling Psychologist Irfan YigitSenior Consultant Psychologist Bill SinghConsultant Psychologist Elizabeth LeeClinical Psychotherapist Shareen BirgesCounselling Social Worker Annette HaggertyConsultant Psychologist

Practical

Your first sessionWhat happens on the day Fees & rebatesMedicare, NDIS, private Questions & answersThe ones we are asked most Contact & locationParramatta, and by video Client portalAppointments, forms, invoices FormsConsent and authority

Find your fit

Meet the cliniciansWarm and down-to-earth. Find the right match for you.Find a psychologist
Visit us:Parramatta clinicTelehealth AU-wideGet directions New clients welcome · no referral needed
Insomnia · Rest · CBT-I

Good sleep is a skill you can learn.

If nights have become a battle, you're not broken, and sleeping pills aren't the only answer.

Request appointment How we treat it
Mind still racing?
Sound familiar?

The harder you try, the worse it gets.

Sleep is one of the few things effort makes worse. You don't need to tick every box to reach out.

  • Your mind switches on the moment your head hits the pillow.
  • You lie awake for hours, watching the clock and doing the maths on lost sleep.
  • You wake at 3am and can't get back to sleep, no matter what you try.
  • You've tried every app, supplement and "sleep hack," and nothing has stuck.
  • You're foggy, irritable and flat during the day from running on empty.
  • You dread bedtime, because you already know how the night will go.
  • You rely on screens, scrolling or a drink to wind down, but it isn't working.
  • You've been told to "just have better sleep hygiene," and it has never once helped.
A woman reads a book by a bedside lamp, her phone turned face down.
How we help you sleep

CBT-I, and the science of rest.

Your psychologist tailors CBT-I to your nights, and explains the why as you go.

CBT-I

Cognitive behavioural therapy for insomnia is what clinical guidelines recommend first, retraining your body's sleep drive and timing.

Calming the racing mind

Techniques for the 2am thought-spiral, so that bed stops being the place your mind comes alive.

Wind-down & rhythm

A realistic wind-down routine and steady body clock that signals sleep, built without rigid rules.

Treating the root

Addressing the anxiety, stress or low mood that often sits underneath disturbed sleep.

We review your goals together regularly, so you always know where therapy is heading, and you can pause or stop at any time.

What to expect

Your first weeks, step by step.

Here's how the early sessions usually unfold.

  1. 1

    Mostly a conversation

    Your psychologist asks what's been happening and what you'd like to change. You only go as far as you're comfortable, and together you'll sketch a plan.

    Session one
  2. 2

    A sleep diary & plan

    You'll track your nights for a week or two, then build a personalised CBT-I plan of small, specific changes that rebuild your sleep drive.

    Sessions two to four
  3. 3

    Reviewing together

    Progress is checked against your goals, not a fixed program. Some people come for six sessions, others longer. It's always your call.

    Ongoing
The insomnia cycleTrying harder to sleep often keeps insomnia going. CBT-I works on the habits and thoughts in this loop.
  1. A poor nightSleep is short or broken.
  2. Worry about sleep"How will I cope tomorrow?"
  3. Trying harderGoing to bed early, lying in, napping.
  4. A busy, alert mindThe bed becomes linked with being awake.
Fees & funding

Know your costs before you start.

We confirm your fee and any rebate in writing before your first session. If a funding body covers you, we bill them directly wherever possible.

See fees
  • Medicare: rebates on up to 10 sessions a year with a Mental Health Treatment Plan from your GP.
  • NDIS, DVA, Workers Comp & CTP: usually no out-of-pocket cost when approved.
  • Private health: claim through your extras cover, with no referral needed.
Your clinicians

Meet our clinicians.

See all clinicians
Further reading

From our journal

JournalHow to sleep better: 12 science-backed tips for the best snoozeJournalSleep disorders and mental health: The vicious cycle and how to break it
Related pages

More ways we can help.

Free tools

Check in with yourself.

Free, private tools to try before or alongside sessions. They are not a diagnosis.

Free · 5 to 10 min

Take the Mind Health Check

Short questionnaires, scored privately in your browser. We have ticked the ones most related to this page, and you can change them.

Start the check

Or take the ISI (sleep) on its own

Fact sheet: Better sleep

A plain-language guide with practical steps. Free to download.

Download the PDF

Try this week

  • Get up at the same time every day, even after a bad night.
  • If you are awake for a long time, get up and do something calm until you feel sleepy.
  • Keep your bed for sleep and intimacy only.

Need help now? Our urgent help page has who to call, day and night.

Common questions

Things people ask before booking.

Do I need a referral for help with sleep?
No, you can simply book directly. A GP referral and Mental Health Treatment Plan is only needed if you'd like Medicare rebates.
What is CBT-I?
Cognitive Behavioural Therapy for Insomnia is the recommended first-line treatment for chronic insomnia, ahead of medication. It retrains the systems that regulate your sleep.
Is telehealth as good as coming in?
CBT-I works very well over telehealth, and most of our sleep clients are seen entirely online. Some people prefer the room, some prefer their own couch. You can switch at any time.
Will I have to give up coffee and screens?
Not wholesale. Rather than a list of bans, CBT-I is about precise, evidence-based changes to your sleep window and habits.
Is what I discuss kept private?
Yes, what you share stays between you and your psychologist. The narrow legal exceptions (such as risk of serious harm) are explained plainly in your first session.
Can I get Medicare rebates for insomnia treatment?
Medicare rebates apply when your GP prepares a Mental Health Treatment Plan, which they do when it's clinically appropriate for you. With a plan, rebates cover part of a set number of sessions each calendar year. You can also start privately and add a plan later. We confirm your fee and any rebate in writing before your first session. How Medicare works
How long does CBT-I take?
CBT-I is a short, structured program over several weeks. Some need a few extra sessions for worry or low mood that is keeping sleep stuck.
Should I see my GP first?
It's worth it if you haven't already, especially if you snore heavily, stop breathing at night, have restless legs or are very sleepy during the day, as these can point to a sleep disorder that needs medical assessment. Your GP is also who prepares a Mental Health Treatment Plan if you'd like Medicare rebates.

Winding down

Working with your body, not against it

A calm, screen-light hour and a steady wake time tell your body it’s safe to switch off: the foundations of CBT-I.

Three panels: a man lies awake with his phone glowing; he swaps the screen for a book under a warm lamp, time to wind down; then sleeps soundly.
Better sleep at Mind Health.
Two adults talking in a warm consultation room
Sleep & insomnia help

Better nights start with a plan.

Tell us how you’re sleeping and we’ll match you with a psychologist trained in CBT-I.

Get sleep support Call 1300 084 200
ConfidentialReply within one business dayMedicare rebates may apply
Mind Health
Quick access
Request an appointment Urgent help Find a psychologist Telehealth Fees & rebates The Journal Refer a client Client portal
TheJournalFree · 5 to 10 minMind Health Check
Browse
Suite 1, Level 3, 20 Wentworth St, Parramatta
Mon–Fri 9am–5pm
info@mindhealth.com.au1300 084 200
Urgent helpIf you need support now
CallRequest appointment →
Call Request appointment