CBT-I
CBT For Sleep and Insomnia
Struggling with sleep can make everything harder. Using Cognitive Behavioral Therapy for Insomnia (CBT-I), we will look at what is keeping you awake. With small steady changes, you can rebuild a healthy sleep rhythm and finally get the rest you need. Most patients see improvements in a just a few weeks of this 6-8 program.
Sleep and Insomnia
(CBT-I)
Sleep is essential for your health, mood, and overall well-being, but for many people, falling or staying asleep can feel impossible. Racing thoughts at night, frequent awakenings, or restless nights can leave you exhausted and anxious about the next day. Chronic insomnia can begin to affect work, relationships, and your ability to enjoy life.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment that helps you identify and change the thoughts, habits, and behaviors that interfere with sleep. Typically, CBT-I involves 4–8 weekly sessions, depending on individual needs, and research shows it is highly effective helping 70–80% of people improve sleep quality and duration.
During therapy, you’ll learn practical strategies such as sleep restriction, stimulus control, relaxation techniques, and cognitive restructuring. These are designed to calm your mind, regulate your sleep schedule, and restore sleep patterns. With guidance and support, you can regain confidence in your ability to reduce nighttime anxiety, and wake up feeling refreshed and energized.
How CBT-I works
CBT-I targets both the mental and behavioral aspects of insomnia.
Together, we’ll look at:
Thoughts that show up around sleep
worry, pressure, or racing thoughts can unintentionally keep the brain alert. Cognitive strategies help you change these patterns so sleep becomes easier, not forced.
Behaviors that disrupt your sleep cycle
Things like inconsistent schedules, long periods awake in bed, or unhelpful coping habits can confuse your internal clock. We’ll reestablish routines that support natural sleepiness.
Your body’s sleep drive and nervous system
We explore what keeps your body in “alert mode,” and integrate grounding, relaxation skills, and mind-body strategies that help you wind down more naturally.
CBT-I is structured, effective, and collaborative. We move at a pace that feels manageable, with adjustments for anyone navigating anxiety, chronic stress, or trauma.
Frequenty asked questions about
Cognitive behavioral therapy for insomnia
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CBT-I is typically short-term and very structured, usually lasting 6–8 sessions, sometimes fewer. Many people begin noticing better sleep within the first couple of weeks. The skills you learn continue to help long after therapy ends.
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Sessions often include tracking your sleep patterns, identifying habits that may be disrupting rest, and learning tools like sleep scheduling, relaxation skills, and cognitive strategies to quiet the mind at night. Each step is tailored to your specific sleep challenges.
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Yes. CBT-I is effective for both recent sleep issues and long-standing insomnia. Even if nothing else has helped, CBT-I gives you structured tools to reset your sleep system and build healthier sleep patterns.
Let’s get started.