CBT-I for Chronic Insomnia
in Austin & Across Texas
If you’ve been struggling to sleep for weeks, months, or longer, you already know that advice like “cut back on caffeine” or “try melatonin” isn’t getting you there. Chronic insomnia isn’t just a hygiene problem. It’s a cycle and breaking it requires a different kind of intervention.
Cognitive Behavioral Therapy for Insomnia CBT-I is that intervention. It’s the treatment I went through myself, the one that actually worked, and the one I offer adults in Austin and across Texas.
What Is CBT-I?
CBT-I is a structured, short-term treatment that targets the specific thoughts, behaviors, and patterns keeping insomnia going. Instead of masking the problem, it changes your relationship with sleep.
It’s widely recognized as the first-line treatment for chronic insomnia in adults, not as an alternative to medication, but as the preferred starting point. Research consistently shows it produces more durable results than sleep aids, without the side effects or dependency concerns that can develop with long-term use.
CBT-I May Be a Good Fit If You:
Chronic insomnia takes many forms. Here are some of the patterns I work with most.
When Insomnia Starts
Affecting Everything Else
Poor sleep doesn’t stay in the bedroom. It shows up in your mood, your focus, your patience, your stress level, and your ability to handle things that would otherwise feel manageable. Over time, it can even create a feeling of dread around bedtime.
Irritability, low mood, and emotional reactivity become harder to manage on depleted sleep.
Difficulty concentrating, making decisions, or staying present at work and in relationships.
Things that would normally feel manageable start to feel overwhelming.
Over time, the bedroom becomes associated with frustration and anxiety rather than rest.
Why This Work Matters to Me
“I dealt with insomnia for years. I understand how frustrating it is when you think you're doing everything right and you still can't sleep. And I know what it feels like when the CBT-I techniques finally click, when the cycle breaks and sleep becomes easier.”
I completed advanced training with two leading experts in Behavioral Sleep Medicine.
What CBT-I Treatment Typically Includes
CBT-I is collaborative and tailored to your specific sleep concerns. The process is focused and clear, so you will always understand the goal of each step we take.
A thorough assessment of your sleep history and current patterns
Education about how insomnia develops and what sustains it
Evidence-based strategies
Practical support in changing the habits and responses that interfere with sleep
A clear plan you can continue using after treatment ends
The Goal of CBT-I
The goal isn’t just more sleep. It’s a different relationship with sleep. Most people who complete CBT-I keep improving long after treatment ends. That’s what makes it worth doing.
6–8 Sessions
Average treatment length
Lasting Relief
Results that continue post-treatment
#1 Recommended
First-line by American College of Physicians
Frequently Asked Questions About CBT-I
How is CBT-I different from sleep medication?
How many sessions does CBT-I typically take?
Is CBT-I covered by insurance?
Because coverage varies by plan, I recommend contacting your insurance provider before scheduling to confirm your benefits.
Do you offer CBT-I online in Texas?
What if I’ve already tried everything and nothing has worked?
How do I know if CBT-I is the right fit for me?
If you are unsure where to begin, a consultation can help determine whether CBT-I, individual therapy, or a combination of both makes the most sense.
Have a question not answered here? Reach out directly. I’m happy to answer questions about the treatment process before you schedule.
Still have questions? A consultation call is the best way to get answers.
Frequently Asked Questions About CBT-I
Sleep medication may help in the short term, but it does not address the underlying causes of chronic insomnia. CBT-I targets the thoughts, behaviors, and physical patterns that keep insomnia going. Research shows CBT-I is more effective than sleep medication for long-term improvement, without the side effects or dependency risks associated with ongoing sleep aid use.
CBT-I is a short-term treatment. Most clients complete it in six to eight sessions. The first session is 90 minutes and includes a detailed review of your sleep history and current patterns. Follow-up sessions are 50 minutes. Many clients begin feeling some relief within the first couple of weeks, like falling asleep a little faster or waking up less often.
I am an out-of-network provider and do not bill insurance directly. If your plan includes out-of-network benefits, I’m able to provide a superbill that you can submit for possible reimbursement.
Because coverage varies by plan, I recommend contacting your insurance provider before scheduling to confirm your benefits.
Yes. I offer CBT-I in Austin and online throughout Texas. CBT-I works well by telehealth because it is structured, practical, and collaborative. Many clients find online CBT-I just as effective as in-person treatment.
Many people come to CBT-I after trying sleep hygiene strategies, supplements, or sleep medication without lasting relief. CBT-I is different because it addresses the patterns that keep insomnia going rather than only managing symptoms. That is why it is considered one of the most effective treatments for chronic insomnia.
CBT-I is often a good fit for adults with chronic insomnia, including difficulty falling asleep, staying asleep, or waking too early.
If you are unsure where to begin, a consultation can help determine whether CBT-I, individual therapy, or a combination of both makes the most sense.
Have a question not answered here? Reach out directly. I’m happy to answer questions about the treatment process before you schedule.
Still have questions? A consultation call is the best way to get answers.
Austin Office and
Telehealth Across Texas
CBT-I sessions are available in person at my Austin office and via telehealth for clients anywhere in the state – making specialized insomnia treatment accessible wherever you are.
Austin, Texas 78704
Ready to Get Help for Chronic
Insomnia?
Sleep problems that have gone on for months don’t usually resolve on their own. CBT-I is a proven, research-backed method for better sleep.
Get in touch to find out more or to book a consultation.