END THE STRUGGLE WITH SLEEP DIFFICULTY

Cognitive Behavioral Therapy for Insomnia (CBT-I)

You’ve tried everything to get a good night’s sleep… and only seem to struggle more.

You’ve dimmed the lights early, avoided screens, sipped herbal teas, taken magnesium, and tried melatonin. You’ve read every “Top 10 Sleep Tips” article, downloaded apps, bought a weighted blanket, or tried sleep meditations.

Perhaps you’ve gone the medical route — prescription sleep aids that help for a night or two but leave you groggy, or don’t work at all.

You’ve experimented with strict bedtime routines, late-night workouts, early-morning wake-ups, cutting caffeine, adding exercise, or giving up alcohol.

And yet… sleep remains a challenge. Worse, the harder you try, the more you feel trapped in a nightly battle. The anxiety about not sleeping has taken on a life of its own — turning bedtime into a source of dread.

You’ve tried it all and are still feeling…

Frustrated by sleep deprivation

A sense of dread as bedtime approaches

Overwhelmed by suggestions to improve your sleep

CBT-I is designed to help you “reset” your sleep

CBT-I is an evidence-based method and considered the gold-standard, first-line treatment for acute and chronic insomnia

  • CBT-I targets sleep behaviors, thoughts about sleep, and emotional conditioning. It is a multi-faceted solution to a multi-faceted problem.

  • CBT-I is a standardized treatment and follows a protocol that typically takes 6-8 sessions. Often people experience improvement in a few short weeks.

  • Research supports that most people who engage in CBT-I will experience a 70-80% reduction in insomnia symptoms.

Is CBT-I right for you?

CBT-I is a good fit if you…

  • Have trouble falling asleep

  • Have trouble staying asleep or wake frequently in the night

  • Experience anxiety about sleep

  • Have a desire to reduce reliance on sleep meds or sleep aids

CBT-I focuses on:

  • Repair your relationship with sleep

  • And identify factors that may accidentally inhibit sleep drive

  • Retrain your brain to associate the bed with sleep, not worry. Repair daytime and nighttime associations

  • Identify and replace anxiety or negative thoughts about sleep

  • Build a stronger skill-set in relaxation strategies that actually work

Questions?

FAQs

  • Far from it! While we will discuss behaviors that impact sleep, CBT-I is about MUCH more than sleep hygiene practices. Behaviors are only one piece of the insomnia puzzle.

  • You can still implement the principles of CBT-I while using medication or any other sleep aid that seems to be helping. However I find that most people have a goal of reducing their reliance on medication and are able to successfully do so.

  • CBT-I can be adapted for people who have medical conditions or other sleep-related issues. While certain health concerns (like chronic pain, menopause, GI disorders, tinnitus, or even other sleep disorders such as sleep apnea) can influence sleep, they don’t make CBT-I off-limits — in fact, many people in these situations find it especially helpful.