Insomnia

Most people come into therapy for insomnia hoping there is a quick fix that will finally “shut their brain off” and let them sleep normally again. Unfortunately, insomnia is usually much more complex than that. Over time, poor sleep creates patterns in the body and mind that begin to reinforce themselves. People start changing behaviors, monitoring sleep constantly, trying harder to force sleep, sleeping in, avoiding activities, or becoming anxious the moment bedtime approaches. The brain gradually learns to associate the bed with frustration, pressure, and alertness instead of rest. My approach focuses on identifying and reversing these patterns in a structured and practical way through Cognitive Behavioral Therapy for Insomnia (CBT-I), which is considered the gold standard treatment for chronic insomnia.

I approach insomnia treatment from both the behavioral and cognitive side because sleep problems rarely exist in isolation. We work to rebuild healthy sleep drive and retrain the brain’s relationship with sleep using evidence-based interventions such as sleep scheduling, stimulus control, behavioral tracking, and targeted cognitive work around anxiety and overthinking. Many people with insomnia become trapped in cycles of hypervigilance where they are constantly monitoring how they feel, predicting poor sleep, or trying to control the night before it even happens. CBT-I helps interrupt those cycles while also addressing the emotional and physiological arousal that often keeps insomnia going. My style tends to be collaborative, educational, and direct, helping clients understand not only what to do, but why the treatment works.

I completed specialized CBT-I training through the University of Pennsylvania Perelman School of Medicine Department of Psychiatry and continue integrating these principles into my broader CBT framework. I try to balance structure with flexibility because no two insomnia cases are exactly alike. Some clients primarily struggle with anxiety and rumination, others with inconsistent schedules, conditioned wakefulness, burnout, or long-standing habits that unintentionally maintain sleep difficulties. My goal is not simply to help someone get a few better nights of sleep, but to help them develop a healthier long-term relationship with sleep so they feel more confident, stable, and functional during the day rather than constantly fighting exhaustion and frustration.

FAQ for Insomnia Treatment

What is CBT-I?

CBT-I stands for Cognitive Behavioral Therapy for Insomnia. It is considered the gold standard psychological treatment for chronic insomnia and is recommended by major sleep medicine organizations. CBT-I focuses on identifying and changing the thoughts, behaviors, and habits that contribute to sleep difficulties while helping the body reestablish a healthier sleep pattern.

How is CBT-I different from sleep hygiene?

Sleep hygiene refers to general recommendations such as limiting caffeine, avoiding screens before bed, and maintaining a consistent sleep schedule. While these recommendations can be helpful, they are often not enough to resolve chronic insomnia. CBT-I is a structured treatment that targets the specific factors that keep insomnia going and is generally more effective than sleep hygiene alone.

What types of sleep problems do you treat?

I work with adults who struggle with difficulty falling asleep, waking frequently during the night, waking too early in the morning, restless sleep, anxiety about sleep, and chronic insomnia. Many people have already tried various strategies on their own and are looking for a more structured approach.

How do I know if I have insomnia?

Insomnia is more than simply having a bad night of sleep. Most people with insomnia experience ongoing difficulty falling asleep, staying asleep, or returning to sleep after waking. These problems often occur despite having enough opportunity to sleep and frequently lead to fatigue, frustration, irritability, difficulty concentrating, or worry about sleep.

Can anxiety cause insomnia?

Yes. Anxiety and insomnia are often closely connected. When the mind remains activated, worried, or focused on sleep, it becomes more difficult for the body to settle. Over time, many people develop a cycle where poor sleep increases anxiety and anxiety further disrupts sleep. Treatment often involves addressing both sides of this pattern.

Will I need medication?

Not necessarily. CBT-I is a non-medication treatment. Some clients use sleep medication while participating in therapy and others do not. Any decisions regarding medication should be discussed with your physician. The primary focus of CBT-I is helping people develop healthier and more sustainable sleep patterns.

How long does CBT-I take?

CBT-I is typically a structured and relatively short-term treatment. Many people notice meaningful improvements within several weeks when they consistently follow treatment recommendations. The exact timeline depends on the severity of the insomnia and the factors contributing to it.

Do you use sleep restriction?

Yes, when appropriate. Sleep restriction is one of the most effective CBT-I interventions, though the name is often misunderstood. The goal is not to deprive people of sleep. Instead, it is used to improve sleep efficiency and help the body develop a stronger and more consistent sleep drive.

Can insomnia improve after years of poor sleep?

Yes. Many people assume they are simply “bad sleepers” because they have struggled for years. While chronic insomnia can become deeply ingrained, it is often maintained by patterns that can be identified and changed. Significant improvement is possible even when sleep problems have existed for a long time.

Do you offer online CBT-I therapy in Texas?

Yes. I provide online CBT-I and insomnia treatment for adults located anywhere in Texas. Telehealth is often an excellent fit for sleep treatment because many interventions can be implemented and monitored effectively from home.

How do I get started?

The first step is scheduling an appointment. During the initial consultation we will discuss your sleep history, current sleep difficulties, factors contributing to insomnia, and treatment goals. From there we can determine whether CBT-I is an appropriate fit and develop a plan to improve your sleep.