About insomnia
Chronic insomnia means difficulty falling or staying asleep several nights a week for months. Cognitive-behavioural therapy for insomnia (CBT-I) is the recommended first treatment and works on habits, schedules and the thoughts that keep sleeplessness going.
Psychotherapists are professionals trained in one or more models of psychotherapy (psychodynamic, systemic, humanistic, cognitive-behavioural…). The protected title and requirements vary by country; profiles show each professional’s training and registration.
Getting mental health care in the Åland Islands
Public health system · Ålands hälso- och sjukvård (ÅHS)
ÅHS provides all public health care in Åland. Adults can book the Mental hälsa service themselves without a referral; more severe problems are treated by outpatient psychiatry (Psykiatriska öppenvården) on a doctor's referral, for example from a health centre. Both services are free of charge. More information
How to check that a professional is licensed
- Finnish national licensing authority (formerly Valvira, now the Finnish Supervisory Agency) and ÅMHM (Åland supervisory authority). Health professionals in Åland need a Finnish licence or protected-title registration, recorded in the national Terhikki register. ÅMHM supervises health care in Åland, including private providers, and handles complaints. Search the official register
Urgent help in the Åland Islands
If your life or someone else's is in danger, call the emergency number now. These services can help at any time:
- 112 · Emergencias
Information reviewed in November 2026 · Sources: ahs.ax, norden.org, alandstidningen.ax, valtioneuvosto.fi
Signs to look out for
Everyone sleeps badly sometimes, especially during stress. Insomnia may need attention when you regularly struggle to fall asleep, wake up often or very early and cannot get back to sleep, or wake unrefreshed, for several weeks, and it affects your mood, concentration, energy or safety during the day. Worrying about sleep itself often becomes part of the problem.
What helps: treatments and professionals
Cognitive-behavioural therapy for insomnia (CBT-I) is recommended as a first-line treatment for chronic insomnia. It includes sleep scheduling, stimulus control, work on unhelpful beliefs about sleep and relaxation techniques. Psychologists and clinical psychologists trained in CBT-I usually provide it, individually, in groups or through guided digital programmes. A doctor should rule out physical causes and other sleep disorders.
When to seek urgent help
Seek prompt medical attention if you stop breathing or gasp during sleep, fall asleep while driving or in dangerous situations, or go several nights with almost no sleep alongside unusual energy, racing thoughts or confusion. If lack of sleep comes with hopelessness or thoughts of harming yourself, contact your local emergency services or go to the nearest emergency department.
What you can do in the meantime
Keep a regular wake-up time every day, including weekends, and only go to bed when you feel sleepy. If you cannot sleep after a while, get up and do something calm in dim light until you feel drowsy. Limit caffeine after midday, alcohol and heavy meals at night. Reduce screens before bed and get daylight and movement during the day.
What does a psychotherapist do?
A psychotherapist helps people understand and change emotional, relational and behavioural patterns through a structured therapeutic relationship. Their work is shaped by one or more models, such as cognitive-behavioural, psychodynamic, systemic, humanistic or integrative therapy. They meet individuals, couples, families or groups, usually in regular sessions, and spend time outside sessions on notes, preparation and their own supervision.
When to see a psychotherapist
Psychotherapy suits people who want to work in depth on recurring difficulties: anxiety, low mood, relationship patterns, self-esteem, the effects of past experiences or major life transitions. It can also help when you feel stuck without a clear diagnosis. If you need a formal diagnosis, a specific psychological assessment or medication, a clinical psychologist or psychiatrist may need to be involved.
How to choose
When choosing, check the licence and training, the approach they use and whether they have experience with what you need. Consider practical aspects too: language, price, location or online sessions and availability. The relationship with the professional matters a great deal; if after a few sessions it does not feel right, it is fine to change.
Frequently asked questions
Does the public health system in the Åland Islands cover psychological care?
ÅHS provides all public health care in Åland. Adults can book the Mental hälsa service themselves without a referral; more severe problems are treated by outpatient psychiatry (Psykiatriska öppenvården) on a doctor's referral, for example from a health centre. Both services are free of charge.
How do I check that a psychotherapist is licensed in the Åland Islands?
Finnish national licensing authority (formerly Valvira, now the Finnish Supervisory Agency) and ÅMHM (Åland supervisory authority): Health professionals in Åland need a Finnish licence or protected-title registration, recorded in the national Terhikki register. ÅMHM supervises health care in Åland, including private providers, and handles complaints.