Can't Sleep? | Insomnia treatment with cbt-iserving New Jersey, Pennsylvania, and Texas
I can’t sleep.
Tell me if this sounds familiar. It’s time to get in bed and you almost feel a sense of dread. You’re hoping tonight is the night when you can fall asleep quickly and wake up with your alarm. You lay down and wait for sleep to come, but it doesn’t. You play the “If I fall asleep now, I can still get 5 hours” game. You’re envious of your partner sleeping soundly next to you and you wish that could be you.
Been there, done that.
You probably feel like you’ve tried everything. You’ve read every sleep hygiene article known to man. You wear blue blockers at night. You’re strict about not having caffeine after 4pm. You limit your screen time after 8 pm. You watch what you eat close to bedtime. But nothing has worked. And now maybe you’re taking sleeping pills that you promised yourself you’d never try. Or you’re contemplating it, because all you want is a good night’s sleep.
During the day you never feel rested. You find yourself struggling to stay awake at meetings. You’re irritable and have no patience. It’s common for you to try to make up for lost sleep at night. You might try staying in bed later in the morning and rushing to get ready for work. Or you might think at the end of the day, I’ve got to get in bed earlier tonight just to repeat the same cycle. Or maybe, just maybe, you’ve closed your office door or gone out to your car, just to catch a few daytime winks just to make it through the day. And you’re really tired of the cycle.
It’s time to try Cognitive Behavioral Therapy for Insomnia (CBT-I)
Therapy for insomnia? It might sound strange but stick with me here. Imagine yourself two months from now, no longer tossing and turning all night and feeling energized during the day. Cognitive Behavioral Therapy for Insomnia (CBT-I) has been proven to be as effective for treating insomnia as medication in the short-term and longer lasting than medication in the long run. This is not therapy to treat your anxiety or depression (although, if you have those, you might find those symptoms also improve through insomnia treatment with CBT-I). It’s structured sessions over 8-12 weeks to fight those sleepless nights and improve your sleep and reduce daytime sleepiness.
Why CBT-I to treat insomnia?
- It’s more cost-effective over the long term than taking sleep medication of the course of several years.
- The effects are longer lasting than sleep medication.
- It can help relieve symptoms of mental health issues you may be experiencing in addition to sleeplessness.
- It works if you’re willing to commit to the process.
Who can benefit from CBT-I?
- Adults who have trouble falling asleep or staying asleep more twice a week.
- Trouble sleeping related to pain.
- People with insomnia related to anxiety.
- People willing to commit to at least 6 sessions over 8-12 weeks and complete homework in between sessions.
How long until I start sleeping better?
Some people will start to experience relief after just two weeks. Others may take 6 or 8 weeks. At either end of the spectrum, this is a short-term intervention with long-lasting results.
How long will I be in treatment with CBT-I?
I ask that you commit to 6 sessions over 8-10 weeks. Some people will require more than others and will need an additional session or two. Some will start to feel better sooner than 6 sessions and we will end treatment as soon as you’re better. But expect to attend at a minimum, 6 sessions.
Do I have to stop taking my sleep medication?
Probably. You will need to discuss any potential risks with your prescribing healthcare provider if you’re taking prescription sleep medication. During our initial time together we will determine the best approach regarding sleep medication for you.
I have sleep apnea (or think I do). Can CBT-I help me?
Yes. Collaboration with your healthcare provider will be helpful in treating you best and maximizing results.
Ready to get started?
I’m a Texas therapist trained in CBT-I and would love to work together to get you sleeping better! Sessions are done online through video conference to adults anywhere in Texas. Click the button below to schedule an appointment.
HOW This WORKs
LET'S START A CONVERSATION
Schedule a free 15-minute phone call so we can get acquainted. When you schedule your consultation call, you'll receive an email linking you to a brief consultation screening form that will help us make the best use of our time. On the call, I'll ask what you're looking for help with, explain how I work and what you can expect from me, you can ask your questions and we can get you scheduled for an appointment when we agree it's a good fit. And if it's not, I'll try my best to point you in the right direction.
THE FIRST SESSION
After we schedule your first session, you'll receive access to the client portal where you can read about my practice policies and complete the intake paperwork that will help us get started. During our first session, we'll get to know each other, build a therapeutic alliance, and get on the same page about your goals and how best to achieve them. Not sure what to talk about? No worries. During that first 80-minute session, I'll be asking a lot of questions.
WE MAKE A PLAN
You are the expert on your life and experience. Together, we'll collaborate using your expertise and mine to create a plan that suits your treatment and journey.
WE DO THE WORK
Ongoing sessions are 45 - 50 minutes and typically occur weekly to start. We'll get in there and do the work to get you where you want to be. You can always expect homework. Sometimes written, sometimes not, but either way, it's important you do the work outside of session to get to where you want to be.
WE ADJUST AND ADAPT
Sometimes things don't go according to plan. Or maybe things go so well and there's a new path the take. Flexibility is a key part of the process.
My goal is always to work myself out of a job. I don't want my clients to need me forever; I want you to develop the skills and tools you need to confront whatever challenges lie ahead. As we see progress, we'll discuss a graduation plan. Sometimes that looks like reducing the frequency for a few sessions before stopping therapy. Sometimes it's one graduation session one month after the last weekly PTSD therapy session to summarize and troubleshoot. In any case, we'll collaborate to determine the best graduation strategy for you.
CONSIDER ME, YOUR OWN CHEERING SQUAD
I'm rooting for you every step of the way. And even after graduation, I'm still here if you need me.
If this sounds like you, click below to get scheduled.
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