CBT-I: The Insomnia Treatment Most People Haven’t Tried (But Should)
You’ve Tried Everything for Sleep—
But Have You Tried CBT-I?
You’ve probably done the things you’re “supposed” to do to sleep better.
You stopped scrolling at night. You cut back on caffeine. Maybe you bought new sheets, tried melatonin, magnesium, or even a weighted blanket. You’ve read the articles. Maybe you’ve even tried a sleep tracker or a meditation app.
But despite your best efforts, sleep still feels...off.
You’re tired, but wired. You dread bedtime. You overthink how many hours you’ll get. You wake up at 3am and can’t fall back asleep—and the more you try, the more awake you feel. You tell yourself, “Just relax,” but that only adds to the pressure.
If any of that sounds familiar, I want you to know:
It’s not that you’re doing something wrong. It’s that you haven’t been given the right solution.
And that solution might be something most people have never even heard of: Cognitive Behavioral Therapy for Insomnia (CBT-I).
So… what is CBT-I?
CBT-I is a short-term, highly effective treatment that helps you shift the thoughts and habits that are unknowingly working against your sleep—even when your body is tired.
Let me explain what that actually means.
When people struggle with sleep, they often develop patterns like:
Lying in bed for hours trying to fall asleep, which trains the brain to associate the bed with frustration
Checking the clock, doing sleep math (“If I fall asleep now, I’ll get 4 hours...”), which spikes anxiety
Going to bed too early to “catch up,” only to lie awake longer
Worrying that a bad night will ruin the next day, which creates even more pressure
CBT-I helps you gently untangle these patterns. It gives you clear strategies to realign your behaviors with how the brain naturally wants to sleep—and helps you shift the mindset that turns bedtime into a battle.
You’ll learn strategies that support more consistent, restorative sleep—even if you’ve struggled for years or have always considered yourself a light sleeper.
Who is CBT-I for?
You don’t need a formal insomnia diagnosis to benefit.
CBT-I helps:
People who take too long to fall asleep
People who wake up in the middle of the night and can’t fall back asleep
Early risers who don’t feel refreshed
Anyone who feels anxious, pressured, or defeated by their sleep
Many of my clients are high-functioning, thoughtful people. They’re CEOs, physicians, parents, creatives. They’ve read the books, listened to the podcasts, and tried every product under the sun.
What they haven’t tried is this.
Why haven’t I heard of CBT-I before?
You’re not alone. Many people—even healthcare providers—don’t fully understand what CBT-I is or how to access it.
Here’s the honest truth:
There are too few trained professionals in CBT-I, especially compared to how common sleep issues are
Many physicians want to help but don’t know where to refer patients
The internet is full of sleep hygiene advice and over-the-counter solutions that sound helpful but rarely get to the root of the issue
CBT-I is the most effective, evidence-based treatment for chronic insomnia—but most people only hear about it as a last resort. My mission is to change that.
It is recommended as the first-line treatment for chronic insomnia by:
The American College of Physicians (ACP)
The American Academy of Sleep Medicine (AASM)
The National Institutes of Health (NIH)
The Veterans Health Administration (VHA)
The British Association for Psychopharmacology (BAP)
How well does it actually work?
The research is incredibly strong:
75–80% of people experience significant improvement in their sleep
CBT-I is as effective—or more effective—than sleep medications, without side effects or dependency
Most people need just 4–8 sessions
The results last, because you’re building skills and strategies you can use for life
And what I see in my practice backs that up:
Once people learn how their sleep system works—and how to stop interfering with it—they start to feel a sense of calm they haven’t felt in years.
What makes CBT-I different?
Sleep hygiene gives you the basics.
CBT-I gives you a blueprint.
We:
Design a sleep schedule that works with your brain, not against it
Reduce the time you spend awake in bed, so your body relearns how to fall asleep naturally
Identify and reframe the thoughts that trigger nighttime anxiety
Build your confidence so you don’t feel fragile around sleep anymore
It’s practical, empowering, and often life-changing.
want to go deeper?
If this is all resonating, I created something just for you: It’s called the
Sleep Well & Thrive Intensive.
This 3-session program is built entirely around the core principles of CBT-I—but designed for busy professionals and high-achieving individuals who want expert care, personalized strategy, and lasting results.
In our time together, we’ll:
Conduct a detailed sleep audit to understand your patterns, lifestyle, and goals
Implement the most effective, research-backed strategies in a way that fits your life
Deliver a customized, 20+ page sleep guide you can reference anytime—your personal sleep playbook.
It’s everything I’ve learned as a board-certified behavioral sleep medicine specialist, packaged in a clear, efficient, and supportive process. This is CBT-I delivered in a way that respects your time and gets results.