Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based approach that addresses the habits, routines and thoughts that keep insomnia going. It’s recommended as the first-line treatment for adults with chronic insomnia by major medical organizations, including the American College of Physicians.

Medication can sometimes help in the short-term, but people taking sleep medications often experience significant side effects. Sleep medication also doesn’t change the underlying patterns that keep insomnia going, so insomnia often returns when medication usage stops. CBT-I works on the patterns that sustain insomnia directly, so the changes you make continue to support good sleep after therapy ends.

CBT-I is focused and short-term. After your first session, follow-up sessions are typically scheduled every 1–2 weeks. People typically experience restored sleep within 4-8 sessions. The exact number depends on your current sleep patterns, the severity of your insomnia, and whether you are tapering off of medications..

Yes, CBT-I with Carrie is offered exclusively online. You can meet with Carrie by video from anywhere in Oregon.

It’s a 15-minute conversation where you share what’s been happening with your sleep, what you’ve tried, and what you’re hoping to change. You and Carrie can discuss whether sleep therapy is a good fit for your situation.

Keeping a sleep log is an important component of CBT-I, and it takes just a few minutes each morning. If there are barriers to keeping a sleep log, you can discuss this with Carrie and see if there may be a way to overcome those barriers or track sleep in a different way.

CBT-I was developed to address chronic insomnia, and it’s commonly used with people who have struggled with sleep for many years. How long you’ve had trouble sleeping doesn’t rule it out.

Some parts, like adjusting your sleep schedule, can feel challenging at first. Carrie will work with you to make sure that any recommended changes feel logical and realistic, and will collaborate with you to implement changes at a pace that works for you.

It helps many people with insomnia, but some situations call for extra care or a different starting point. The free consultation is a good time to talk through your situation and decide on next steps.