What to Expect from CBT-I Therapy in Oregon
Guidance Built Around You
Working with Carrie starts with a conversation about what’s happening with your sleep. From there, you’ll track your sleep, make focused changes, and monitor your sleep along the way until you are sleeping soundly once again.
A Process Built Around Your Sleep
There’s no single way to experience insomnia or approach sleep therapy. Working with Carrie is a step-by-step process that gives you space to understand why your sleep is disrupted and implement individualized changes with guidance along the way.
Your Care, Step By Step
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Start With a Free Consultation
Talk with Carrie about what’s been happening with your sleep, what you’ve tried, and what you’re hoping to change. This 15-minute conversation is a chance to ask questions and see if sleep therapy is a good fit.
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Get to Know Your Sleep
Your first full session gives Carrie a closer look at your sleep patterns, routines, challenges, and goals. Together, you’ll talk through what’s been happening and explore evidence-based approaches grounded in the science of sleep to identify your first set of action steps.
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Track Your Sleep
You’ll keep a simple sleep log between sessions, taking a few minutes each morning to record what happened the night before. This gives you and Carrie a clearer picture of your sleep patterns and helps guide the work that follows.
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Work on What Matters Most
Based on your sleep patterns and goals, Carrie will guide you through focused changes that may include adjusting your sleep schedule, changing what you do when you’re awake at night, building an effective unwinding routine, or working through thoughts and expectations that interfere with sleep.
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Review & Adjust
Follow-up sessions give you a chance to look at what’s changing, troubleshoot remaining barriers, and adjust your approach. Your care evolves as you learn more about your sleep and what helps.
Focused, Not
Forever
Sleep therapy with Carrie is a focused course of care rather than an open-ended commitment. You’ll work together over a series of sessions to understand your sleep, practice new strategies, and make adjustments along the way. Most people work with Carrie for 4–8 sessions after the initial session, with sessions typically scheduled every 1–2 weeks. The exact number of sessions depends on your sleep patterns, goals, and progress.
Make Room for
Better Nights
Carrie can help you build practical tools to improve your sleep and have more restful nights.