Sleeping again — without relying on pills
Half of all Portuguese people sleep badly. HICOA Clinic's Sleep Better Programme treats insomnia using the method with the strongest scientific evidence — Cognitive Behavioural Therapy for Insomnia (CBT-I) — reinforced with clinical hypnotherapy and, where needed, psychiatric support.
I want to sleep againHow the programme works
1 · Assessment
An initial session to understand your sleep pattern, your history and the factors keeping the insomnia going. A sleep diary to start with.
2 · CBT-I
Weekly sessions with a psychologist from our team: restructuring your schedule, breaking the bed-worry association, retraining your body to sleep again.
3 · Hypnotherapy
A complement that reduces the arousal blocking sleep — the mind that "will not switch off" — led by our hypnotherapist.
4 · Psychiatry (if needed)
If you take sleeping medication, our psychiatrist can supervise a gradual, safe reduction. Never stop on your own.
The programme
Sleep Better · 6 sessions
6 to 8 weeks
Assessment + 5 CBT-I/hypnotherapy sessions. Personalised plan, sleep diary and materials included.
Single session
60 minutes
For those who prefer to start slowly, without committing to the full programme.
Psychiatric consultation
50 minutes
Assessment and medication follow-up, including gradual tapering.
Fees are confirmed at first contact — no obligation and no surprises.
This is for you if…
- You consistently take more than 30 minutes to fall asleep, or wake in the early hours and cannot get back to sleep;
- You have been sleeping "with help" from pills for months (or years) and would like to stop needing them;
- You wake up tired, and your day is made of irritability, lapses in concentration and coffee;
- You have already tried to "sleep better" on your own — sleep hygiene, teas, apps — with no lasting result.
Note: if your situation involves immediate risk to yourself or others, contact 112 or the SNS 24 line (808 24 24 24) — this programme does not replace urgent care.
Frequently asked questions
Does it really work online?
Yes. CBT-I is one of the most studied therapies in online format, with effectiveness comparable to in-person delivery. All you need is a video call and privacy.
How long before results show?
Most people notice improvements in the first 3-4 weeks. The full programme consolidates those results so they last.
Will I have to stop the pills straight away?
No. Any reduction in medication is decided with you and under medical supervision, gradually and safely.
Who runs the sessions?
The HICOA Clinic team (Matosinhos): psychologists registered with the Portuguese Psychologists Association (OPP), a hypnotherapist and a psychiatrist. Sessions online or in person.
Read more in our articles (in Portuguese): why pills do not treat insomnia, waking at 4am e how to reduce sleeping medication safely.
Talk to us — no obligation
We reply promptly, by email or WhatsApp. The first conversation is simply to understand how we can help.