How Ben went from 4.5 to 7 hours of sleep a night

Studies show cognitive behavioural therapy for insomnia, or CBT-i, is more effective than taking sleeping pills over the long term and has no side effects. Here’s how it works.

Ben Palmer isn’t shy about recommending CBT-i to sleep-deprived friends struggling with work-related stress.

Euan BlackHealth and wellness reporter

Updated Jun 24, 2025 – 9.08am, first published at 5.00am

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Ben Palmer tried meditating, going to bed earlier and taking sleeping pills for short stints to tackle his insomnia. But nothing made much difference.

Getting 4½ hours of sleep a night became normal, darkening his mood, robbing him of energy and chipping away at his motivation and concentration.

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Euan BlackHealth and wellness reporterEuan Black is the health and wellness reporter at The Australian Financial Review. He was the work and careers reporter.