CBT-I isn’t just about sleep hygiene or cutting back on screens. It’s a structured, short-term therapy designed to change the habits, thoughts, and patterns that keep insomnia going – even when the original cause is long gone.

Unlike sleeping pills, which can lose their effectiveness over time, CBT-I helps you build the internal tools to fall asleep more easily, stay asleep longer, and wake feeling more rested – without the side effects or dependency risks.

CBT-I is:

• Backed by decades of research and used in leading medical centers
• Proven to be more effective than sleep medications, both short- and long-term
• Endorsed by the NIH and American College of Physicians as the first-line treatment for chronic insomnia
• Focused on lasting results – 75–80% of people report better sleep within just a few weeks
• This isn’t a temporary fix. It’s a powerful shift in how you relate to sleep – and to your nights.

CBT-I is a focused, six-session program delivered over the course of 6 to 7 weeks, following an initial assessment session. Each treatment session lasts about 45 to 50 minutes and builds on the one before it, giving you a step-by-step path to better sleep. The approach is practical, collaborative, and backed by research – not guesswork.

We’ll begin with a comprehensive assessment to understand your sleep patterns, health history, and goals. This also gives us time to review any relevant background and orient you to the CBT-I process.

From there, we’ll move into five structured treatment sessions based on the gold-standard CBT-I protocol. In these sessions, we’ll work together to:

• Identify the habits and thought patterns that are disrupting your sleep
• Create a sleep schedule that strengthens your natural sleep drive
• Learn techniques to quiet a racing mind and reduce nighttime anxiety
• Address worries about sleep and rebuild confidence in your ability to rest
• Review progress using sleep diaries and adjust strategies as needed

You’ll leave with tools you can continue using long after treatment ends.

CBT-I may be a good fit if you:

• Lie awake for 30 minutes or more, even when you're tired
• Wake up in the middle of the night and can’t fall back asleep
• Feel groggy, irritable, or unfocused during the day
• Rely on melatonin, supplements, or sleep aids without consistent results
• Want to reduce or stop using sleep medication
• Have tried meditation, podcasts, or sleep hygiene tips but still struggle
• Prefer a structured, time-limited approach with tools you can continue using long after therapy ends

You don’t need to wait for sleep to get worse before reaching out. CBT-I is designed to help you reclaim restful sleep – and with it, the energy, clarity, and resilience that support a better day.

I’m certified in CBT-I through the training program developed by Dr. Gregg Jacobs, a leading expert in behavioral sleep medicine at Harvard Medical School.