Online CBT-I (Cognitive Behavioral Therapy for Insomnia) in New York, New Jersey, Connecticut, Florida and Arizona
Does it feel like you’ve tried everything–the books, the apps, the trackers–and you’re still not sleeping?
The advice you get online is generic and it can be overwhelming because it’s so…much. It can feel like you’ll have to change everything to be able to sleep. No more coffee. No more alcohol. This exercise but not that exercise. Meditate constantly. And just stop being so stressed all the time!
It feels impossible and it also feels like no fun at all. But it doesn’t have to be that way. Good, healthy, reliable sleep can fit into your life. You don’t need to change everything. You just need to know what to change and how.
CBT-I can get you sleeping again.
CBT-I is a methodical program that resets your body clock through changes to your routines, your schedule and what you do when you aren’t able to sleep. Your body will start to know when it should sleep and it will cooperate with you to get there.
CBT-I helps you to resolve your anxiety about sleep so you can relax and trust that you won’t have to struggle.
And it works to build resilience so you’ll bounce back quicker when bad nights inevitably come around. These are skills that will last a lifetime.
What to expect?
We will start with an evaluation session where I will complete a comprehensive assessment of your insomnia and all of the factors that are keeping you stuck. Between sessions, you’ll track your sleep with a diary and we will use that data to decide on a small number of changes that are likely to have the biggest impact (with the least disruption to your life). Each session, we’ll review your progress and make needed changes to take you to the next level. We’ll work on identifying and managing anxious thoughts about sleep and I’ll teach you what you need to know to hold onto your progress.
Treatment typically involves 3-6 therapy sessions after the evaluation. We will meet weekly at first so you have close support while making changes. As you start sleeping better, we might space out sessions to give you more time to test the strategies.
Additional sessions may be necessary if you are taking medications that must be tapered slowly under medical supervision. And some people opt to stay on in treatment to work on broader issues like anxiety, depression, perfectionism or stress management.
CBT-I can help you:
- Reset your body’s natural sleep rhythm
- Stop relying on medication and supplements that don’t fix the real problem
- Conquer sleep performance anxiety
- Reclaim your energy, focus and happiness
What you need to know about CBT-I
Frequently Asked Questions
What’s the difference between CBT and CBT-I?
Cognitive Behavior Therapy is a short-term therapy focused on identifying and altering the situations, thoughts and behaviors that are causing symptoms. CBT has been proven effective in the treatment of Depression, Anxiety, Panic Disorder, Post-traumatic Stress Disorder, and many other symptoms and disorders. CBT-I is a form of CBT specifically designed to address insomnia. Research demonstrates that CBT-I is effective and its results last longer than treatment with medication.
Why is CBT-I preferable to medication for sleep?
CBT-I addresses the root causes of sleep problems whereas medication addresses the symptoms. When the medication runs out, the sleep problems often return. CBT-I works to correct the behaviors and thoughts that keep you stuck in insomnia cycles. You’ll learn skills that last a lifetime.
How many sessions does it take?
In most cases, treatment consists of an evaluation session and 3-6 therapy sessions. If you are taking certain medications that have to be tapered slowly under medical supervision or if you have other medical or mental health conditions, treatment might require a slower pace or additional sessions. Once we meet for the evaluation, I can give you an informed estimate of how many sessions you’ll need.
Do I have to stop taking medication to work with you?
No. If you want to stop taking sleep medication—and your physician approves—I can help you learn to sleep without medication. However, some people find that the combination of medication and CBT-I is preferable in their situation. Once we determine the cause of your sleep problems, we will create an appropriate treatment plan in consultation with your physician or pharmacologist..
Do you prescribe medication?
No. Psychologists do not prescribe medication. Medication for depression, anxiety or other underlying mood problems can be helpful if those symptoms make it harder to follow through with our treatment plan.. Occasionally, sleep medications may also be helpful. If we decide that it makes sense to add medication, I can refer you to a prescribing doctor or NP and we will work together on your treatment plan.
