Done Struggling With Sleep? Let’s Actually Change It.
Online Therapy for Insomnia for clients in all of Massachusetts, Washington, Connecticut, and Florida.
You’ve tried to cobble together a routine. You’ve read the articles. You've tried the sleep hacks. And still - night after night - your mind turns on, your body won’t settle, and bedtime starts to feel like something you dread.
Lack of sleep doesn’t stay contained to the night. It affects how you think, how you feel, and how you function. It shows up in your work. In your patience with your family. In your mood, your focus,
your ability to be present in your own life.
And it takes up too much of your bandwidth - constantly thinking about how to fix it.
Here’s the part most people don’t get told clearly enough: Insomnia and nightmares are treatable.
Not managed. Not coped with. Treated.
I offer focused insomnia therapy intensives using evidence-based approaches like CBT-I, CBT-N, and IRT. This is structured, targeted work that helps you change both your habits and your relationship with sleep.
In two 3-hour sessions - combined with motivated, supported work at home - we build momentum quickly.
For many people, that momentum is the difference.
Instead of dragging this out over 6–8 sessions, you get started in a way that leads to real, noticeable change.
If you’re ready to do the work, this can help you feel like yourself again - clearer, steadier, and finally able to rest.
You’re Not Just Tired - You’re Stuck in a Cycle
Insomnia Treatment can get you Unstuck.
You’ve been struggling with lack of sleep for 3 months or 30 years.
You’re in the midst of menopause, aging, or have been diagnosed with - or are experiencing symptoms of - depression, anxiety, or PTSD.
Combined with CBT-N, therapy can also help if nightmares are disrupting your sleep, whether they come from a traumatic event or the source feels unclear.
You’re struggling to be present for family, work, or the life you want to be living.
You’re experiencing irritability, memory problems, or diminished decision-making.
It will especially help if you feel anxious about getting more sleep.
You’ve tried tools, apps, or other biohacking approaches but don’t know how to put them together into a sleep plan that actually works.
You have - or haven’t - found short-term relief with medications but either don’t want to continue them or want to avoid them altogether.
A 2-Session Intensive for Real Sleep Change
Using CBT-I, CBT-N, and IRT to help you change your habits and your relationship with sleep - in weeks, not months.
Session 1: Understand Your Sleep + Build the Plan (3 Hours)
During our first meeting, I’ll ask focused questions drawn from the Structured Clinical Interview for Sleep Disorders, along with what you’ve already shared and your lived experience of what’s been happening.
From there, I’ll create a treatment plan tailored specifically to you - clear, practical, and aimed at what’s actually disrupting your sleep, not just the surface symptoms. If needed, we’ll also consider whether involving your PCP or a sleep clinic would strengthen your care.
Then we get specific. We’ll look closely at your sleep schedule, time spent awake in bed, nighttime habits, and patterns like sleeping in or napping. These are understandable responses to poor sleep - and often the very things that keep it going.
We’ll begin sleep restriction, a structured and highly effective approach. I’ll walk you through the science so it makes sense. The goal is simple: your body relearns how to fall asleep deeply and reliably. This is temporary - and it works.
This is where real change happens. It can feel challenging, but small, consistent shifts here are what restore solid sleep. I’ll guide you every step of the way - adjusting, supporting, and helping you stay on track.
We’ll also build in stress regulation and relaxation skills so your mind and body can actually settle when it’s time to sleep.
Session 2 — Rewire the Thoughts That Keep You Awake (3 Hours)
(usually scheduled 2 weeks later to allow time to practice skills from Session 1)
Now we fine-tune - and go deeper into your beliefs about sleep and how they quietly keep the problem going.
Thoughts like “I’ll never make it through tomorrow” are common in a sleepless night. They feel true, but they activate your nervous system and make sleep harder. This is cognitive arousal - your mind shifting into alert mode right when you’re trying to rest.
Together, we slow those thoughts down. We look at them carefully and generate more accurate, helpful cognitions - ones that remind your brain and body that sleep is essential and that you’re actively supporting it. This is where cognitive behavioral work really does its job.
Think of this as another layer in your sleep system. When we combine behavioral changes, relaxation skills, and cognitive tools, we build something stable and sustainable for long-term sleep.
Your brain learns from repetition. If worry shows up in bed night after night, your bed becomes linked with alertness instead of rest. We interrupt that cycle - and I’ll give you clear strategies to subvert nighttime worrying.
We keep using your sleep diary throughout - troubleshooting what’s getting in the way, reinforcing what’s working, and strengthening your plan so sleep becomes more reliable again.
Wrapping Up, Planning for the Future & Additional Sessions (If Needed)
As we wrap up, we zoom out and actually look at what you did here - you followed through, you gathered real data, and sleep is coming easier now.
Now we loosen things on purpose. Maybe you sleep in a bit on the weekend, maybe you extend your bedtime some nights - but we’re not guessing - we’re adjusting strategically and watching what happens.
You leave with a plan - you’ll know how to keep dialing this in without starting over every time something changes.
We also plan for real life. Sleep can shift during stress, transitions, or major life changes - a new job, a baby, a move, or periods where routines slip. That’s not failure. That’s life. The difference now is - you have tools.
And if things wobble, you know how to come back. A booster session can help recalibrate - review your sleep, troubleshoot what’s shifted, and get you back on track quickly.
For most people, an intensive is enough to create meaningful, lasting change. Other times, sleep needs a little more time to stabilize - especially if insomnia has been long-standing, complex, or tied to stress, trauma, or chronic hyperarousal.
Additional sessions are available as needed and are always tailored to what’s actually happening with your sleep in real life.
FAQs about Insomnia Therapy Intensives
How is an intensive different from weekly therapy?
Instead of spreading the work out over 6–8 weeks, we meet for two focused 3-hour sessions. This allows us to assess, plan, and begin implementing changes quickly. For many people, this creates the momentum needed to see real progress sooner.
It does ask more of you - there is no weekly support (email support, yes). You’ll be asked to track your sleep in a simple daily log before we begin and during treatment. You’ll also be asked to change your bedtime habits and use a wind-down routine to support consistent sleep. We’ll most likely be working on a sleep restriction plan, which can be difficult for some clients.
Know that all of these interventions are designed to get you sleeping - which was your original goal. Once you’re sleeping, and your body and brain are in sync again, you can roll back some of the interventions and reassess. I’ll be here to remind you: you’re here to sleep. The effort is worth the payoff.
Does this actually work as well as weekly CBT-I?
Yes - because we’re using the same evidence-based approaches (CBT-I, CBT-N, and IRT). The difference is the format. This is best suited for motivated clients who are ready to actively apply what we’re doing between sessions.
What kind of work will I need to do at home?
You’ll have structured, guided work between sessions - this will include tracking sleep (a very brief sleep log - done daily) adjusting habits, and practicing specific strategies we design together.
Is this right for me if I feel overwhelmed or burnt out?
It can be - but the intensive format works best if you have enough capacity to engage with the process between sessions. If everything feels like too much right now, a slower pace may be a better fit.
What if I’ve already tried things that didn’t work?
Almost all of my clients have been trying really, really hard. This isn’t about trying harder - it’s about using a structured, research-backed approach and applying it in a way that actually sticks. It's about helping your brain and body come into alignment. And it's about having a supportive, active therapist helping you find the oomph and sticking power to get to your ultimate goal - sleep.
Can this help with nightmares too?
Yes. I am also trained in CBT-N, an evidence-based approach specifically designed to treat recurring nightmares.
How quickly will I see results?
Consistent effort leads to the best results. Session 1 will get the ball rolling, and you should start to feel changes in your sleep within the weeks that follow.
Because the sessions are spaced about two weeks apart, there’s time to practice and integrate the skills learned in Session 1. If changes take longer to show up, that isn’t a failure - it simply gives us more information to work with as we understand what’s keeping your sleep disrupted.
Session 2 helps us sort that out. We look at what’s still getting in the way, and continue refining the plan.