Take Back Your Sleep
Treating insomnia and chronic nightmares requires an investment of both time and money. Some people try to DIY their sleep problems - reading articles, downloading apps, experimenting on their own. While those efforts can bring temporary relief, they often don’t address the underlying patterns keeping sleep disrupted. Others eventually throw up their hands, assuming this is just how their sleep will always be.
But insomnia and nightmares are treatable.
CBT-I and CBT-N are proven, evidence-based protocols designed specifically to retrain your sleep system. This isn’t guesswork. It’s a structured, step-by-step process.
Having a therapist who understands the model, lays out a clear treatment plan, helps you troubleshoot obstacles, supports you in consistently implementing the steps, and encourages you along the way can make all the difference in your outcome.
You don’t have to keep fighting your nights alone.
With the right treatment, you can take back your sleep.
Therapy Fees
Each session is 50 minutes, and the fee is $500 per session.
This fee reflects the work that happens outside of our time together - compiling assessment data, forming a thoughtful treatment plan, email support, and coordinating care when needed.
Sessions are held weekly or biweekly to maximize momentum and support healing.
Most clients complete treatment within 6-8 weeks. Many begin to feel relief after the first 3-4 sessions. Some clients choose to add a few monthly maintenance sessions after treatment is completed to help stay on track and prevent relapse.
Payment & Insurance
I am an out-of-network provider. If you have out-of-network benefits, and you qualify for the mental health diagnosis of insomnia, I am happy to provide a superbill upon request for you to submit directly to your insurance company for possible reimbursement. Reimbursement is determined by your specific plan, and it is your responsibility to verify your benefits and submit claims.
I accept FSA and HSA cards, as well as all major credit cards.
Payment is expected at the time of service. You will be asked to keep a credit card on file, which may include an FSA or HSA card, along with a secondary credit card for backup.
Medicare & Medicaid
Because I am not enrolled with Medicare, I cannot provide superbills for Medicare clients, and Medicare will not reimburse you for services with me. You are welcome to work with me as a private-pay client, but reimbursement is not available.
For Medicaid, in most states, if a provider is not enrolled, Medicaid will not reimburse for out-of-network services, and you could put your benefits in jeopardy if we work together. For that reason, unfortunately, I cannot work with you if you have Medicaid for insurance.
Cancellation & Payment Policies
Weekly and biweekly clients are subject to a 48-hour full-fee cancellation policy.
Initial intake appointments require a full-fee deposit, as time is reserved exclusively for you and other inquiries are declined.
Payment is accepted via credit card or HSA/FSA.
You will add your card securely through my online client portal when completing your intake paperwork.
Treatment Investment
FAQs about
CBT-I and CBT-N for Insomnia and Nightmares
What is CBT‑I and CBT‑N?
CBT‑I (Cognitive Behavioral Therapy for Insomnia) is a structured, evidence‑based therapy that helps retrain the behaviors, thoughts, and patterns that keep you stuck in poor sleep. It focuses on improving sleep onset, sleep maintenance, and sleep quality through behavioral strategies (like sleep restriction and stimulus control) and cognitive restructuring.
CBT‑N (Cognitive Behavioral Therapy for Nightmares) uses similar principles to specifically reduce nightmare frequency or distress, combined with Exposure Therapy, Imagery Rehearsal Therapy (IRT) and cognitive restructuring. All that to say, we will be priming your brain to have a different kind of dream - one that doesn't wake you in terror. CBT-N is especially helpful when nightmares are tied to trauma or anxiety.
Does CBT‑I actually work?
Yes - CBT‑I is recommended as the first‑line treatment for chronic insomnia by major clinical guidelines like the American Academy of Sleep Medicine and the American College of Physicians. Meaning it’s the treatment scientists most often recommend before medication or other approaches. Research shows:
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CBT‑I improves key sleep outcomes such as falling asleep faster, spending less time awake at night, and increasing total sleep time. See research here.
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Imagery Rehearsal Therapy (IRT), the core approach in CBT‑N, significantly reduces nightmare frequency and distress, with effects often sustained for months. Research here.
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Some research indicates CBT‑I can also improve depression symptoms when insomnia and depression co‑occur, beyond what medication or usual care alone accomplishes. Article here.
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A 2023 analysis confirmed that CBT‑I is more effective than medications in the long term, improving sleep quality and reducing insomnia symptoms well after therapy ends. Research here.
How many sessions does it usually take?
Most structured CBT‑I programs are delivered over 4-8 sessions (often weekly or biweekly). Research shows that a typical course - six to eight sessions - often leads to significant improvement in insomnia severity and sleep efficiency. Article here.
What if I wake up in the middle of the night - will CBT‑I help with that?
Yes. A core part of CBT‑I is reorganizing your sleep schedule and strengthening the connection between the bed and sleep - which reduces awakenings and worry about middle‑of‑the‑night wakeups over time.
Is CBT‑I better than sleeping medication?
For chronic insomnia, yes - especially long‑term. Multiple studies show CBT‑I produces more sustainable improvements than medications, which tend to lose effectiveness once stopped and can cause tolerance or rebound insomnia. Read here.
Will I feel worse before I feel better?
It’s common for the early weeks of CBT‑I - especially during sleep restriction or changes to your routine - to feel challenging. Some clients report temporary sleep disruption or anxiety early on, but with consistency and support, sleep typically stabilizes and improves over time. Stabilizing your sleep can give you the energy to tackle other struggles you’ve been putting off, such as anxious or depressive symptoms. I’m here to anticipate the challenges and talk about them before they become difficult to bear. If something comes up while you’re implementing your new behaviors and skills at home, know that I’m just an email away.
What if CBT‑I doesn’t work for me?
I understand this fear. If you’ve been struggling with insomnia for years - or have other challenges like depression, anxiety, or PTSD - it’s natural to feel desperate for relief. CBT‑I helps most people, but not everyone responds in the same way.
If your insomnia is connected to a medical or sleep condition (like untreated sleep apnea or another disorder), I’ll help you get the right evaluation, including referrals to a sleep clinic if needed. If depression, PTSD, or anxiety is also part of your story, we can coordinate care so that you can work on those conditions alongside CBT‑I or CBT‑N - or complete treatment for those first and return to CBT when you’re ready. Many clients actually find it helpful to start with sleep first, so they have more energy and focus for other work.
Everything will be part of our initial assessment. Together, we’ll create a treatment plan that honors the whole of you, not just a single symptom - because lasting change comes from treating all the pieces, not just one.
How long before I notice changes?
Most clients begin noticing improvements within a few weeks, but full benefits typically occur over the complete course (often 6–8 sessions). Because CBT‑I builds long‑term skills and habits rather than offering immediate solutions, change takes a bit of time.
Will I be able to email you between sessions if I feel unsure or stuck?
Yes - part of your fee includes email support. I usually respond within 24 hours (or 48 hours on weekends and holidays), and most of the time even sooner. I want you to feel that you have me as a partner and guide in your healing, supporting you every step of the way.
Do I need medication to do CBT‑I or CBT‑N?
Not at all. These therapies are evidence-based and work on retraining your sleep patterns and reducing nightmares without medication. Some clients may already be on medication; CBT can often be done alongside it and may even help reduce reliance on medications over time.
Will this help if my nightmares are related to trauma?
Yes. CBT‑N and techniques like Imagery Rehearsal Therapy (IRT) are specifically designed for trauma-related nightmares. Together, we’ll work to safely change the content and emotional impact of your nightmares, helping reduce distress and improve overall sleep quality. Once your sleep has stabilized, I can provide referrals to trusted clinicians if you’d like additional support for trauma work.
What if I only want to focus on sleep before other mental health work?
Your treatment is always your choice. Many clients choose to improve sleep first so they have more energy, focus, and resilience for other mental health work.
Can CBT‑I or CBT‑N help long-term, or will I need it forever?
Most clients learn strategies that last a lifetime. CBT‑I and CBT‑N teach skills that change your sleep system and your relationship to sleep. Some choose a few occasional “booster” sessions to reinforce habits, but ongoing therapy isn’t usually required once skills are mastered.
I have another question not listed here.
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