Finally Sleep Again: Evidence-Based CBT-I for Insomnia in Cambridge, MA
Online Therapy for Insomnia for Adults in all of Massachusetts, Connecticut, Washington, and Florida
CBT-I (Cognitive Behavioral Therapy for Insomnia) is considered the gold standard treatment for chronic insomnia by major medical organizations. It is more effective long-term than sleep medication because it addresses the behaviors and thought patterns that keep insomnia alive.
CBT-I helps you:
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Rebuild your body’s natural sleep drive so when your head hits the pillow your body says sleep
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Reduce anxiety about sleep allowing your body and mind to sync up for rest
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Stop reinforcing the insomnia cycle - where the arousal and frustration keep sleep far away
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Strengthen your brain’s association between bed and sleep
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Create predictable, restorative rest
This is not generic “sleep hygiene.”
It is a structured, short-term protocol that recalibrates your sleep system.
In our work together, I guide you step-by-step. We track patterns. We make precise adjustments tailored to your life. In this 6-8 week or two 3-hour intensive session program most clients see
meaningful improvement within the first few weeks.
CBT-I for Insomnia Can Help You If…
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You’ve been experiencing chronic insomnia for months - or years - and it’s not improving on its own.
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You struggle to fall asleep, stay asleep, or wake too early and can’t get back to sleep.
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You feel exhausted during the day but alert or anxious at bedtime.
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You worry about not sleeping, and that sleep anxiety is making your insomnia worse.
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Recurring nightmares or trauma-related dreams are disrupting your sleep.
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Insomnia is affecting your mood, memory, focus, and decision-making.
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You’ve tried sleep hygiene strategies, apps, supplements, or biohacking - without meaningful or lasting relief.
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You want an evidence-based treatment like CBT-I for insomnia or CBT-N for nightmares instead of relying on sleep medication long-term.
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You want a program that works fast and brings relief.
CBT-I is considered the gold-standard treatment for insomnia because it retrains your sleep system at its source. Treatment is structured and time-limited - 6–8 sessions or two 3-hour extended sessions - with many clients experiencing real improvement after just 3 - 4 weeks or even after one intensive session.
Insomnia and Nightmares: They’re Connected
If your sleep is being disrupted by recurring nightmares - especially trauma-related nightmares - CBT-N (Cognitive Behavioral Therapy for Nightmares) can be life-changing.
Nightmares are a learned pattern in the brain that can be rewritten.
CBT-N helps you:
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Reduce frequency and intensity of nightmares
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Lower nighttime panic and hyperarousal
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Take charge of the narrative of your nightmares
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Use Imagery Rehearsal Therapy (IRT) to give your brain a new song to play
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Restore a sense of control over your sleep
This approach is especially effective for people who have experienced trauma, loss, betrayal, or overwhelming stress leading to long-term, recurring nightmares. Let me help you help your brain and body to find a new way to get a restful nights sleep.
You deserve sleep that feels safe.
What Therapy for Insomnia Looks Like
When you begin insomnia therapy with me in Cambridge, MA (or virtually across Massachusetts), you can expect:
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A thorough sleep assessment
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A personalized CBT-I or CBT-N treatment plan based on data from your current sleep levels
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Clear explanation of what is happening biologically
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Weekly structure, support, and accountability
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Direct, compassionate guidance
I bring over 20 years of clinical experience to this work. I am warm, practical, and honest. If something isn’t working, we adjust. If something makes you anxious, we troubleshoot a better way together.
You'll not only get expert guidence but someone invested in your success.
You will not be left guessing what to do.
FAQs about CBT-I and Therapy for Insomnia in Cambridge, Massachusetts
Is CBT-I really effective for chronic insomnia?
Yes. CBT-I is widely recognized as the first-line treatment for chronic insomnia and is strongly supported by decades of research. It works because it retrains your brain and body for sleep rather than temporarily sedating you - so the changes tend to last.
Organizations like the American Medical Association recommend CBT-I as the first approach to try before turning to medication.
How long does CBT-I take?
Most CBT-I protocols last about 6–8 sessions. The exact timeline depends on your individual circumstances. For those who want a more focused and accelerated path, I offer two 3-hour intensive sessions designed to get to the heart of what’s keeping sleep difficult - without stretching the process out over months.
If you’re consistent and actively implement the strategies between sessions, treatment may move more quickly. If you’re navigating co-occurring mental health concerns or finding it harder to apply the tools, it can take a bit longer - and that’s completely normal.
CBT-I is structured and goal-oriented, but it’s also flexible enough to meet you where you are.
Will I have to drastically restrict my sleep?
Sleep restriction is used strategically and carefully to make sure the time you spend in bed is actually spent sleeping. It’s temporary and meant to build your sleep drive - not to deprive you. Like every part of the process, it’s something we’ll do together, and it won’t last forever.
Is CBT-N only for PTSD?
No. While CBT-N is highly effective for trauma-related nightmares, it can also help with recurring stress dreams or nightmares with no clear origin.
Do you prescribe medication?
I do not prescribe medication. If you are currently taking sleep medication, we can coordinate with your prescribing provider if needed.
Do you offer insomnia therapy in-person in Cambridge?
I provide therapy online in Cambridge, MA and all across Massachusetts, Connecticut, Washington, and Florida.
What if anxiety is part of my insomnia?
It’s actually very common. Anxiety can both cause and result from sleeplessness, creating a cycle where worrying about not sleeping makes it even harder to sleep. Some people come to therapy with general anxiety, others feel anxious about the process itself—like sleep restriction.
In CBT-I, we address that anxiety directly so your mind stops spiking at bedtime. Everything we do is adaptable to your life and your needs. My goal is to help you gently bring your body and brain back into balance, so sleep feels natural again instead of impossible.
Relaxing, Restful Places in Cambridge, MA
Fresh Pond Reservation – A lush, water-lined oasis with walking trails and peaceful ponds perfect for mindful strolls and nature breaks. Nature surrounds you, and the rhythm of the water slows your breath.
Cambridge Common – A broad grassy park shaded by trees, ideal for stretching out with a book, meditating on a bench, or simply letting your thoughts settle.
Alewife Brook Reservation – A quieter riverside park that feels a little tucked away from the city, perfect for low-impact walking and nature immersion.
The Charles River banks – While not a specific business listing, the Charles River Reservation offers miles of scenic waterfront paths where you can sit, watch water reflect light, and breathe.
Lechmere Canal Park – A small, tranquil park with greenery and a water feature that invites slow walking and calm reflection.
