sleep therapy

If you struggle with falling asleep, staying asleep, waking up too early, feeling unrefreshed in the morning, or excessive sleepiness during the day, sleep therapy can help. It’s also beneficial if worry, anxiety, stress, or other mental health concerns are interfering with your rest. Whether your sleep issues are long-standing or more recent, therapy provides tools to improve sleep quality and overall well-being.

I work with a range of sleep concerns, including insomnia, delayed or advanced sleep phase disorders, hypersomnia, nightmares, and sleep disruptions related to anxiety, depression, and trauma. I also help clients who struggle with maintaining a consistent sleep schedule due to work, lifestyle factors, or chronic stress.

Sleep therapy focuses on changing behaviors, thought patterns, and lifestyle factors that impact sleep, rather than relying on medication. While medications can provide short-term relief, behavioral approaches like Cognitive Behavioral Therapy for Insomnia (CBT-I) address the root causes of sleep disturbances, leading to long-term improvements. If you're currently using sleep aids, therapy can help you transition to natural, sustainable sleep habits.

Sessions involve assessing your sleep patterns, identifying obstacles to rest, and implementing evidence-based strategies to improve sleep quality. This may include adjusting sleep schedules, addressing unhelpful thought patterns, improving sleep hygiene, and learning relaxation techniques. Each session is tailored to your specific challenges and goals.

Item This depends on your needs and goals. Many clients see improvement within four to eight sessions, especially with structured approaches like CBT-I. Some may benefit from longer-term support if their sleep challenges are complex or tied to other mental health concerns.

No, a formal diagnosis isn’t necessary. Many people experience sleep disturbances without a diagnosed sleep disorder, and therapy can still be effective. If needed, I can collaborate with medical professionals to ensure you receive comprehensive care.

CBT-I is the gold standard for treating insomnia. It helps identify and change unhelpful thoughts and behaviors that interfere with sleep. Comprehensive studies have shown that it is equally or more effective to prescription sleeping medications without the negative side effects. Techniques may include sleep restriction, stimulus control, cognitive restructuring, and relaxation strategies to create lasting improvements in sleep quality.

Yes! Sleep therapy can be highly effective for sleep issues connected to mental health challenges. I integrate approaches like mindfulness, cognitive therapy, and interpersonal and social rhythms therapy to help regulate sleep in the context of anxiety, depression, and trauma.

I work with clients who have nontraditional sleep schedules, including shift workers, parents, and those with demanding lifestyles. We’ll explore strategies to optimize sleep within your unique circumstances, helping you feel more rested despite an unconventional schedule.

In most cases, yes. Keeping a simple sleep log helps identify patterns and measure progress. However, tracking is flexible, and we’ll find an approach that works best for you.

Yes. Sleep therapy can complement the use of sleep aids or help clients transition away from them if that’s a goal. I do not prescribe medication but can collaborate with your doctor if needed.

Yes. If nightmares or night terrors are disrupting your sleep, I use evidence-based techniques like Imagery Rehearsal Therapy (IRT) and cognitive restructuring to reduce their frequency and intensity.

Yes! I offer virtual sessions for clients located in California, making sleep therapy accessible and convenient.

Sleep therapy is highly effective, with results equal to, or exceeding, those of prescription sleep medications (without the negative side effects!). Most clients experience better sleep quality, reduced nighttime awakenings, improved daytime energy, and a healthier sleep routine. The results depend on factors like consistency and individual circumstances, but many see noticeable improvements within weeks.

You can book a free consultation to discuss your sleep concerns and see if therapy is a good fit. From there, we’ll develop a plan tailored to your goals. See below to book.