Therapy for Insomnia
Stop tossing and turning. Start sleeping well.
Online in Minneapolis and 40 states
Have you sold yourself on the story that you’re just a “bad sleeper?”
Do you often struggle to fall asleep at night, wake up frequently, or find yourself awake too early and unable to get back to sleep? Do you often feel drained during the day, making it hard to focus or fully enjoy the activities that matter most to you? If so, you might be dealing with insomnia—a common sleep disorder that can affect your overall well-being and quality of life.
Insomnia can severely impact your health and well-being. Poor sleep not only leaves you feeling exhausted and irritable, but it can also worsen existing mental health issues like anxiety and depression, and contribute to physical health problems such as weakened immunity, weight gain, and cardiovascular issues. Additionally, poor sleep impairs attention, memory, and processing speed, making it harder to focus, solve problems, and function effectively throughout the day. If you're stuck in a cycle of restless nights, Cognitive Behavioral Therapy for Insomnia (CBT-I) may be the solution you need.
What is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, scientifically backed therapy designed to treat the root causes of insomnia. Unlike medications that offer temporary relief, CBT-I focuses on changing behaviors and thoughts that disrupt sleep. It’s the first line treatment for insomnia, often delivering significant results within 1-2 weeks and typically completed in 4-8 weeks. Studies show that CBT-I is equally or more effective than sleep medications, with the added benefit of teaching lifelong skills that promote healthy, sustainable sleep without side effects or dependency.
How Does CBT-I Work?
Assessing Your Sleep Patterns: We’ll begin with an initial assessment to understand your sleep challenges, followed by tracking your sleep with a sleep diary to monitor when you fall asleep, wake up, and any patterns affecting your rest.
Adjusting Your Sleep Schedule: Using insights from both the initial assessment and the sleep diary, we’ll create a personalized plan to reset your body’s natural sleep rhythms.
Changing Sleep Behaviors: We’ll make targeted adjustments to your sleep environment and bedtime routine to foster relaxation.
Minimizing the Impact of Thoughts: You’ll learn to reduce the influence of anxious thoughts, helping you relax and fall asleep more easily.
Frequently asked questions about CBT-I
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Studies show that CBT-I is at least as effective as sleep medications. While sleep medications might offer temporary relief, they often come with side effects like grogginess, dependence, and even worsened sleep quality over time. Here’s why CBT-I might be a better alternative:
No Side Effects: Unlike medications, CBT-I is all-natural and is thus side-effect free.
Lifelong Benefits: CBT-I teaches you skills that improve your sleep long-term, so you’re not dependent on pills or other quick fixes.
Equally or More Effective: Research shows CBT-I is as effective, and potentially more effective, than sleep medications in both the short and long term, with benefits that last long after therapy ends.
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CBT-I addresses the behaviors and thoughts that interfere with sleep. It focuses on behavioral sleep patterns, sleep hygiene, and managing thoughts around sleep.
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CBT-I typically lasts 4-8 weeks, with weekly sessions. Many people see significant improvements within the first 1-2 weeks.