Cognitive Behavioral Therapy for Insomnia

In-person in Frederick, MD and online throughout Maryland and Washington DC

If you’ve been struggling with insomnia, you may have tried changing your sleep habits, taking medication, or simply hoping your sleep will eventually improve.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is considered the first-line treatment for chronic insomnia because it addresses the patterns that keep sleep problems going. The goal isn’t just better sleep tonight—it’s to help you build lasting, sustainable improvements in sleep.

Woman lying awake in bed with her hands folded over the covers in a dim, blue-lit bedroom.

What is CBT-I?

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, short-term treatment designed to help people improve their sleep without relying on medication.

It works by addressing both:

  • the behaviors that impact sleep (sleep schedule, time in bed, habits)

  • the thoughts and anxiety that can make sleep harder

Unlike general therapy, CBT-I follows a clear, step-by-step protocol focused specifically on insomnia. It is time-limited, practical, and results-oriented.

CBT-I is widely recognized as a first-line treatment for chronic insomnia, with clinical guidelines from organizations including the American College of Physicians and the American Academy of Sleep Medicine recommending CBT-I as an initial treatment approach.

A structured, evidence-based approach to improving sleep

Who This Is For

CBT-I may be a good fit if you:

Have trouble falling asleep, staying asleep, or waking too early

Feel anxious or preoccupied with sleep

Have been struggling with sleep for several months or longer

Want a structured, non-medication approach to improving sleep

CBT-I can also be used alongside medical treatment for sleep conditions when appropriate.

Glowing round bedside lamp beside a small digital alarm clock and wooden bed frame in a dark bedroom.

CBT-I is a structured, time-limited program:

  • 4–8 sessions

  • Weekly

  • 50 minutes per session

Many clients begin to notice improvement within 2–4 weeks.

How the Program Works

    • Complete a comprehensive sleep assessment

    • Review your current sleep patterns and history

    • Identify what’s contributing to your insomnia

    • Learn the foundations of sleep (sleep drive, stimulus control)

    • Establish a personalized sleep schedule (sleep window + consistent wake time)

    • Begin structured behavioral changes

    • Identify thoughts and anxiety patterns around sleep

    • Review your sleep log and make weekly adjustments

    • Troubleshoot challenges and refine your plan

    • Address unhelpful thoughts (e.g., fear of not functioning the next day)

    • Reduce pressure and anxiety around sleep

    • Create a long-term sleep plan

    • Learn how to adjust your sleep if issues return

    • Build confidence in maintaining progress independently

Woman lying in bed wearing a blue satin sleep mask, with her hands resting over her abdomen.

What’s Expected of You

CBT-I is an active, structured process. Your participation matters.

Between sessions, you will:

  • Keep a daily sleep log

  • Follow a consistent sleep schedule

  • Get out of bed if unable to sleep

  • Make targeted changes to sleep-related habits

Consistency is key. Clients who follow the structure closely tend to see the best results.

What Can Feel Challenging

CBT-I is effective—but it’s not always easy at first. In the first 1–2 weeks, you may:

  • Feel more tired than usual

  • Spend less time in bed

  • Be asked to avoid naps

  • Stay up later than you’re used to

  • Adjust long-standing habits around sleep

These changes are intentional and temporary—and they are what help reset your sleep system.

Unmade bed with rumpled white bedding and striped sunlight from window blinds across the pillows and wall.

Outcomes You Can Expect:

Most clients experience:

  • Falling asleep more quickly

  • Waking up less during the night

  • Improved ability to return to sleep

  • Less anxiety and fear about sleep

  • More predictable, stable sleep patterns

  • A healthier, more confident relationship with sleep

What CBT-I does not promise:

  • Perfect sleep every night

  • A consistent 8 hours of sleep

  • Elimination of all fatigue

The goal is better, more reliable sleep—and less struggle around it.

Alt text: Woman sleeping on her side while hugging a white pillow, surrounded by white bedding.

Investment

CBT-I is offered as a structured package:

  • 4-session package: $500

  • Sessions are 50 minutes each

  • Weekly format

Payment options:

  • Pay in full upfront

  • Pay-as-you-go per session

Additional sessions can be added if needed.

This structure supports consistency, accountability, and better outcomes.

Better sleep is possible.

Schedule your CBT-I Consultation to begin improving your sleep in a structured, supported way.

Get Started Today

FAQs

What are CBT-I for Insomnia sessions like?

Our sessions will be 50 minutes long. During our first session, we will do assessments to explore where you currently are with your sleep and where you would like to improve. You will then begin keeping a sleep log and tracking your sleep. We will then go over your sleep data and develop a specific sleep schedule and plan tailored to your needs. We will continue our work together utilizing the CBT-I techniques for 4-12 sessions until you have reached your sleep goal. We will also create a relapse prevention plan at the end of your treatment to maintain your goals.

How long do I need to do CBT-I for Insomnia?

This is dependent on the client, but most clients can expect to feel relief and notice improvements in 4 sessions. Most clients need anywhere from 4-12 weekly sessions ranging from 30-50 minutes. We can go over how long your treatment will be as we work together.

How do I know if CBT-I will work for me?

The American College of Physicians (ACP) recently deemed CBT-I to be the first line treatment option for insomnia before medication interventions. Every client is different, but most of my clients who have completed their CBT-I treatment report a better relationship to sleep and improved sleep outcomes. This intervention does involve work on your own at home (i.e., keeping a sleep log, sticking to the sleep schedule, removing yourself from bed when you can’t sleep, etc.)

Scheduling a consultation call with me would be the best way to see if we are a good fit and to ask any questions you may have.

Can I still do CBT-I if I am taking sleep medication?

You do not need to discontinue your sleep medication while doing CBT-I. It is a personal decision that needs to be made alongside your prescribing doctor. CBT-I can teach clients the skills to taper off medication if they so desire. Many clients can be off of their sleep medication or reduce their sleep medication once they have completed their CBT-I sessions.

How do we get started?

To get started, you can schedule a consultation call to learn more about CBT-I and if it’s the right fit for you. Once we have our initial consultation call and deem we are a good fit to work together, we will then schedule your initial appointment.