Improved Sleep that you deserve

Cognitive Behavioral Therapy for Insomnia (CBT-I)

Are you struggling to fall asleep or stay asleep?

You can’t remember the last time you felt well-rested

You have one good night of sleep and then three bad nights of sleep, or perhaps you have anxiety, wondering if you will sleep tonight or not sleep tonight. You may feel tired but end up laying in bed for hours, unable to sleep, or waking up multiple times a night. Perhaps you are on sleep medication and would like to learn a natural way to fall asleep and stay asleep.

Whatever it is that you’re experiencing, you’re beginning to notice the impact of your sleep issues in every facet of your life:

  • You are exhausted during the day but can’t fall asleep at night

  • You wake up multiple times at night and can’t fall back asleep

  • You are waking up hours before your alarm and can’t fall back asleep

  • You dread going to bed in fear you won’t sleep

Sound like you?

“I wake up multiple times during the night and can’t stay asleep.”

“I can’t shut my mind off at night.”

“I get anxious just thinking how little sleep I’ll get.”

“I feel irritable and moody because I am not sleeping well"

Here’s what we’ll do together

CBT-I for Insomnia can help

It may feel impossible now, but you can sleep and feel better about your relationship to sleep. You can develop healthy and effective sleep behaviors. You can learn skills for calming the mind and managing stress. And I can help you get there.

I am a therapist working with anxious, overwhelmed women struggling to fall asleep and stay asleep and who need extra support to start sleeping and living better. To learn more about me, you can read more here.

CBT-I for Insomnia can help you do three things:

  • Reduce the time you spend lying awake in bed by teaching techniques to regulate sleep and wake times and stimulus control (break the bed and wakefulness association)

  • Address the negative thought patterns and anxieties associated with sleep difficulties

  • Teach you the tools you need to maintain improvements in sleep

At the end of the day, I want you to know:

Even if you have struggled with your sleep for many years, you can begin now sleeping and living better.

What we’ll work on

Imagine a life where…

  • You can fall asleep and stay asleep

  • You don’t stress about a night of bad sleep

  • You feel more rested and energized

  • You no longer “struggle” with sleep

Sleep is possible.

Sleep is possible.

FAQs

What are CBT-I for Insomnia sessions like?

Our sessions will be 50 minutes long. During our first session, we will do assessments to explore where you currently are with your sleep and where you would like to improve. You will then begin keeping a sleep log and tracking your sleep. We will then go over your sleep data and develop a specific sleep schedule and plan tailored to your needs. We will continue our work together utilizing the CBT-I techniques for 4-12 sessions until you have reached your sleep goal. We will also create a relapse prevention plan at the end of your treatment to maintain your goals.

How long do I need to do CBT-I for Insomnia?

This is dependent on the client, but most clients can expect to feel relief and notice improvements in 4 sessions. Most clients need anywhere from 4-12 weekly sessions ranging from 30-50 minutes. We can go over how long your treatment will be as we work together.

How do I know if CBT-I will work for me?

The American College of Physicians (ACP) recently deemed CBT-I to be the “first line” treatment option for insomnia before medication interventions. Every client is different, but most of my clients who have completed their CBT-I treatment report a better relationship to sleep and improved sleep outcomes. This intervention does involve work on your own at home (i.e., keeping a sleep log, sticking to the sleep schedule, removing yourself from bed when you can’t sleep, etc.)

Scheduling a consultation call with me would be the best way to see if we are a good fit and to ask any questions you may have!

Can I still do CBT-I if I am taking sleep medication?

You do not need to discontinue your sleep medication while doing CBT-I. It is a personal decision that needs to be made alongside your prescribing doctor. CBT-I can teach clients the skills to taper off medication if they so desire. Many clients can be off of their sleep medication or reduce their sleep medication once they have completed their CBT-I sessions.

How do we get started?

To get started, you can schedule a consultation call at this link; you can also contact me here directly if you have any questions. Once we have our initial consultation call and deem we are a good fit to work together, we will then schedule your initial appointment.