Cognitive Behavioral Therapy - Insomnia (CBT-I)
Can't Sleep? There's a Fix for That.
CBT-I is the gold standard treatment for insomnia — and it actually works.
You've tried the melatonin. You've tried the white noise machine, the screen curfew, the chamomile tea. Maybe you've been on sleep medication and it helped for a while — or it didn't. Either way, you're still lying awake at 2 a.m., exhausted but wired, dreading the alarm.
If that sounds familiar, you're not broken — you've just been treating the symptoms instead of the cause. That's where CBT-I comes in.
What Is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based program that treats chronic insomnia by targeting the thoughts and behaviors that keep you from sleeping. It's recommended as the first-line treatment for insomnia by the American Academy of Sleep Medicine — ahead of medication.
The idea is simple: most chronic insomnia is driven by patterns you've developed over time — racing thoughts at bedtime, anxiety about not sleeping, habits that feel helpful but actually make things worse. Those patterns are learned, which means they can be unlearned.
CBT-I gives you the tools to do exactly that.
Why It Works
It's fast. Most people see significant improvement in just five sessions over six weeks. This isn't years of therapy — it's a focused, time-limited program with a clear end point.
It's measurable. You'll track your sleep using a daily sleep diary, so both you and your therapist can see real, objective changes week to week. No guesswork.
It targets the root cause. Unlike sleep medication, which masks the symptoms, CBT-I addresses the underlying thoughts and habits that are keeping you up. That's why the results tend to last long after treatment ends.
It's evidence-based. CBT-I has decades of research behind it and consistently outperforms medication for long-term insomnia relief. It's not a trend — it's the most effective treatment available.
Is CBT-I Right for You?
CBT-I may be a good fit if you:
Have trouble falling asleep, staying asleep, or waking up too early — and it's been going on for weeks or months
Feel anxious or frustrated the moment you get into bed
Rely on sleep aids or medication and want to stop
Have tried "sleep hygiene" tips and they haven't been enough
Notice that poor sleep is affecting your mood, energy, focus, or relationships during the day
You don't need a formal insomnia diagnosis to start. If sleep is a problem, we can help you figure out whether CBT-I is the right approach.
What to Expect
CBT-I is a short-term program — typically five sessions over six weeks. Here's how it works:
Session 1: We'll do a thorough assessment of your sleep history, habits, and any factors that might be contributing to your insomnia. You'll start keeping a sleep diary.
Sessions 2–5: Each week, we'll review your sleep data together and introduce specific strategies — things like stimulus control, sleep restriction, cognitive restructuring, and relaxation techniques. These are tailored to your specific patterns, not a one-size-fits-all handout.
After treatment: Most clients see lasting improvement that holds up well beyond the end of the program. If needed, we can schedule check-in sessions down the road.
The Details
Program length: 5 sessions over approximately 6 weeks
Session length: 45 minutes
Format: In-person
Cost & Insurance: Sessions are $175 per session.
Insurance coverage varies plan to plan. We accept select commercial insurance plans. Check our FAQ page for details or reach out and we'll help you figure out coverage.