Struggling with Insomnia? You’re Not Alone

Sleep difficulties are more common than you might think—about 30% of adults in the U.S. experience symptoms of insomnia, such as trouble falling asleep or staying asleep. Insomnia doesn’t just affect your nights; it can lead to increased risk of mood disorders, anxiety, and even substance use relapse. In fact, nearly 40% of people with insomnia also experience another mental health challenge.

Do You Have Chronic Insomnia?

Insomnia isn’t just an occasional bad night. Here’s how it’s typically defined:

•Taking longer than 30 minutes to fall asleep.

•Waking up in the middle of the night and taking more than 30 minutes to fall back asleep.

• Experiencing these sleep difficulties at least 3 nights per week for over 3 months.

If this sounds familiar, you may have tried sleep medications or sleep hygiene strategies with limited success. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach that works by addressing the underlying causes of sleep difficulties—not just the symptoms.

Why Choose CBT-I?

CBT-I is widely recognized as the gold standard for treating insomnia. Research, including coverage in the New York Times, has shown that CBT-I is as effective as sleep medication in the short term and more effective over time.

This structured, short-term treatment (typically 6–8 weeks) combines four key techniques:

✔ Stimulus Control Therapy – Strengthening the connection between bed and sleep.

✔ Sleep Restriction Therapy – Reducing time spent awake in bed.

✔ Cognitive Therapy – Changing unhelpful thoughts about sleep.

✔ Relaxation Training – Managing stress and calming the nervous system.

CBT-I can be used on its own or alongside other treatments, depending on your needs.

Take the Next Step

Poor sleep can impact your mood, focus, and overall health—but you don’t have to struggle through it alone. If you’re ready to improve your sleep and break free from the cycle of insomnia, contact me for a consultation.

I am trained in CBT-I and a founding member of the Society for Behavioral Sleep Medicine. Let’s work together to help you sleep better—and live better.