Understanding CBT-I: A Proven Treatment for Better Sleep

Sleep problems like insomnia affect millions of adults and can take a serious toll on both mental and physical health. If you’re struggling to fall asleep, stay asleep, or wake feeling unrested, Cognitive Behavioral Therapy for Insomnia (CBT-I) may be the solution you’ve been looking for.

As a licensed psychologist specializing in adult mental health, I support clients across Massachusetts (MA), Rhode Island (RI), and Vermont (VT) with evidence-based tools to improve sleep and overall well-being. I frequently recommend CBT-I for adults dealing with anxiety, chronic stress, trauma, menopause, and neurological concerns, because it targets the root causes of insomnia—not just the symptoms.

What Is CBT-I?

CBT-I (Cognitive Behavioral Therapy for Insomnia) is a structured, research-backed therapy that helps people improve their sleep by changing unhelpful thoughts, behaviors, and routines. Unlike sleep medications, which can be habit-forming or have side effects, CBT-I teaches long-term strategies for sustainable, restorative sleep.

How CBT-I Works

CBT-I typically includes five core components, customized to your specific sleep challenges:

• Sleep Restriction: Helps consolidate sleep by limiting time in bed to your actual sleep duration.

• Stimulus Control: Strengthens the connection between bed and sleep by eliminating wakeful activities (like phone use) in bed.

• Cognitive Restructuring: Replaces anxious or negative thoughts about sleep with balanced, calming perspectives.

• Sleep Hygiene: Establishes healthy sleep habits—like winding down before bed, keeping a consistent sleep schedule, and limiting caffeine or alcohol.

• Relaxation Techniques: Encourages practices like deep breathing, progressive muscle relaxation, or mindfulness to ease stress at bedtime.

Who Can Benefit From CBT-I?

CBT-I is highly effective for adults experiencing insomnia related to:

• Anxiety or overthinking at night

• Chronic stress from work or life transitions

• Menopause-related sleep disruptions

• Post-traumatic stress or trauma

• Brain health conditions or neurological changes

• Long-standing sleep habits that no longer work

Whether your sleep problems are recent or long-term, CBT-I offers a personalized, non-medication-based path to restful sleep.

Why Choose CBT-I Over Sleep Medications?

Medications may provide short-term relief, but they don’t address the underlying psychological and behavioral patterns that contribute to insomnia. CBT-I empowers you to build healthy, natural sleep routines—without dependency, side effects, or long-term risks.

What to Expect from CBT-I Therapy

A typical course of CBT-I includes 4 to 8 weekly sessions, where we work together to:

• Understand your unique sleep challenges

• Identify behavioral and cognitive patterns

• Set personalized sleep goals

• Complete guided exercises and track progress through sleep diaries

My approach is trauma-informed, collaborative, and tailored to your lifestyle and needs.

Start Sleeping Better—Naturally

If insomnia is interfering with your mood, focus, or daily functioning, CBT-I can help you sleep more deeply and wake feeling refreshed. I offer virtual therapy sessions for adults in MA, RI, and VT, with a focus on evidence-based care and real-life results.

📅 Ready to reclaim your nights? Contact me today for a free consultation and learn how CBT-I can support your journey toward better sleep and improved mental health.