Empowering You to Achieve Happiness

CBT-I / Insomnia Treatment

When sleep becomes difficult, it can affect nearly every part of your life—your energy, mood, concentration, relationships, and ability to function during the day.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based treatment that addresses the thoughts, behaviors, and sleep patterns that can contribute to ongoing insomnia. Rather than simply giving you more sleep hygiene tips, CBT-I focuses on identifying and changing the factors that may actually be keeping your sleep difficulties going.

HOW CBT-I WORKS

CBT-I looks at the factors that influence both the quality of your sleep and your relationship with sleep. Treatment is individualized based on your specific sleep patterns, concerns, and needs.

UNDERSTANDING YOUR SLEEP

We'll look at your current sleep patterns, routines, and the factors that may be contributing to difficulty falling asleep, staying asleep, or waking earlier than you'd like.

CHANGING SLEEP PATTERNS

You'll learn strategies designed to strengthen your body's natural sleep drive and help your brain reconnect your bed and bedroom with sleep rather than wakefulness.

ADDRESSING SLEEP-RELATED THOUGHTS

We'll work with worry, frustration, expectations, and other thoughts about sleep that can increase arousal and make it more difficult to rest.

BUILDING SKILLS THAT LAST

The goal isn't simply to help you sleep better temporarily. CBT-I gives you strategies you can continue using to maintain healthier sleep patterns and respond differently when occasional sleep difficulties occur.

COULD CBT-I BE RIGHT FOR YOU?

CBT-I MAY BE HELPFUL IF YOU…

WHEN OTHER SLEEP CONCERNS ARE PRESENT

Have difficulty falling asleep
Wake frequently during the night
Wake earlier than you would like and can't return to sleep
Feel anxious, frustrated, or preoccupied with sleep
Spend a lot of time awake in bed
Have developed habits to compensate for poor sleep that aren't helping
Find that poor sleep is affecting your mood, concentration, energy, or daily functioning

WHEN OTHER SLEEP CONCERNS ARE PRESENT

CBT-I is specifically designed to treat insomnia. Symptoms related to conditions such as sleep apnea, restless legs syndrome, narcolepsy, or certain circadian rhythm disorders may require evaluation or treatment by a medical or sleep-medicine provider. When appropriate, CBT-I can be coordinated with your medical care.

MORE THAN SLEEP HYGIENE

If you've struggled with insomnia for a while, you've probably already heard plenty of advice about avoiding screens, limiting caffeine, keeping your bedroom dark, or trying to relax before bed.

While healthy sleep habits can be helpful, CBT-I goes beyond basic sleep hygiene. It focuses on identifying and changing the thoughts, behaviors, and patterns that can cause insomnia to continue—even when you're doing many of the “right” things.

Depending on your needs, treatment may include strategies to strengthen your natural sleep drive, rebuild the connection between your bed and sleep, address worry or anxiety about sleep, and develop patterns that support more consistent, restorative sleep.

WHAT IF SOMETHING ELSE IS AFFECTING MY SLEEP?

CBT-I is specifically designed to treat insomnia. Other sleep disorders, such as sleep apnea, restless legs syndrome, narcolepsy, or certain circadian rhythm disorders, may require evaluation or treatment by a medical or sleep-medicine provider. When appropriate, CBT-I can be coordinated with your medical care.

Discovering Inner Peace with Elizabeth Cowell therapy

INDIVIDUALIZED TO YOUR SLEEP NEEDS

CBT-I is a structured, evidence-based treatment, but that doesn't mean every person's treatment looks exactly the same.

We'll begin by looking at your sleep patterns, concerns, routines, and the factors that may be contributing to your insomnia. Treatment is then individualized based on your needs and how you respond to the strategies we use.

Throughout treatment, we'll monitor your sleep and make adjustments as needed. There is no predetermined number of sessions—you and I will evaluate your progress together and determine when you've developed the tools and improvements needed to maintain healthier sleep.

Frequently Asked Questions

Please reach us at connect@elizabethcowelltherapy.com if you cannot find an answer to your question.

WHAT IS CBT-I?

Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based treatment for insomnia. It focuses on changing the thoughts, behaviors, and sleep patterns that can contribute to ongoing difficulty falling asleep, staying asleep, or waking earlier than desired.

IS CBT-I JUST SLEEP HYGIENE?

No. While healthy sleep habits may be incorporated into treatment, CBT-I goes beyond recommendations such as limiting caffeine or avoiding screens before bed. Treatment addresses the patterns that can perpetuate insomnia and uses targeted strategies to help improve both the quality and consistency of sleep.

HOW LONG DOES CBT-I TAKE?

Treatment length varies depending on your sleep concerns, history, needs, and progress. CBT-I is structured, but I individualize treatment rather than requiring every client to complete a predetermined number of sessions. We will monitor your progress together and adjust treatment as needed.

DO I NEED TO KEEP A SLEEP DIARY?

Sleep tracking is often an important part of CBT-I. A sleep diary can help us better understand your sleep patterns and evaluate how you are responding to treatment. We'll discuss what type of tracking is appropriate for you and how to complete it without making sleep feel like another source of pressure.

CAN I DO CBT-I IF I HAVE SLEEP APNEA OR ANOTHER SLEEP DISORDER?

Sometimes. Insomnia can occur alongside other sleep or medical conditions. CBT-I may still be appropriate for insomnia, while conditions such as sleep apnea, restless legs syndrome, or narcolepsy may require additional evaluation or treatment from a medical or sleep-medicine provider. When appropriate, CBT-I can be coordinated with your medical care.

DO I NEED A REFERRAL FROM MY DOCTOR?

No. You do not need a physician referral to inquire about CBT-I. If you were referred by a physician or sleep provider, we can also discuss whether coordination with that provider would be helpful as part of your treatment.

Empowering You to Achieve Happiness

CBT-I / Insomnia Treatment

HOW CBT-I WORKS

UNDERSTANDING YOUR SLEEP

CHANGING SLEEP PATTERNS

ADDRESSING SLEEP-RELATED THOUGHTS

BUILDING SKILLS THAT LAST

COULD CBT-I BE RIGHT FOR YOU?

CBT-I MAY BE HELPFUL IF YOU…

WHEN OTHER SLEEP CONCERNS ARE PRESENT

WHEN OTHER SLEEP CONCERNS ARE PRESENT

WHEN OTHER SLEEP CONCERNS ARE PRESENT

WHEN OTHER SLEEP CONCERNS ARE PRESENT

WHEN OTHER SLEEP CONCERNS ARE PRESENT

MORE THAN SLEEP HYGIENE

WHAT IF SOMETHING ELSE IS AFFECTING MY SLEEP?

Discovering Inner Peace with Elizabeth Cowell therapy

INDIVIDUALIZED TO YOUR SLEEP NEEDS

Frequently Asked Questions

READY TO START SLEEPING BETTER?