CBT for Insomnia
Sleep better without medication
What is CBT for Insomnia?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, first-line treatment for chronic sleep problems. Unlike sleeping pills, CBT-I addresses the root causes of insomnia by changing the thoughts and behaviors that interfere with healthy sleep.
This proven approach helps you develop better sleep habits, reduce anxiety around sleep, and restore your natural sleep-wake cycle. Research shows that CBT-I produces lasting results—most people experience significant improvement that continues long after treatment ends.
How CBT-I Works
Sleep Assessment
We analyze your sleep patterns, habits, and the factors contributing to your insomnia using sleep diaries and questionnaires.
Sleep Education
Learn about sleep science, circadian rhythms, and how behaviors and thoughts affect your ability to sleep.
Behavioral Changes
Implement sleep restriction, stimulus control, and relaxation techniques to rebuild healthy sleep associations.
Cognitive Restructuring
Identify and change unhelpful thoughts and worries about sleep that keep you awake at night.
What to Expect in Treatment
CBT-I is typically delivered over 4-8 weekly sessions, each lasting 45-60 minutes. You’ll work with your therapist to create a personalized sleep plan and will be asked to keep a sleep diary to track your progress.
The program requires commitment and practice between sessions. You may feel temporarily more tired during the first few weeks as we adjust your sleep schedule, but most people see significant improvements within 4-6 weeks. The benefits of CBT-I are long-lasting, with many people maintaining better sleep for years after treatment.
Who Can Benefit from CBT-I?
Chronic insomnia (difficulty falling or staying asleep)
Early morning awakening
Racing thoughts at bedtime
Conditioned arousal (bed = stress)
Irregular sleep schedules
Sleep anxiety and worry
Medication-dependent sleep
Poor sleep hygiene
Shift work sleep disorder
Sleep issues related to stress or life changes
Our CBT-I Trained Therapists
Olivia Resnick, LICSW
EMDR Certified, Individuals, Adults
Ready to Sleep Better?
CBT-I can help you achieve the restful, restorative sleep you deserve. Let's create a personalized plan for you.