Individual Therapy for Better Sleep

Reclaim your sleep naturally with treatments backed by science. Available virtually to adults throughout California.

Sleep deprivation impacts every aspect of our lives.

Maybe insomnia has taken a toll on your quality of life:

  • Not able to fall asleep no matter how tired you are

  • Feeling “tired but wired” because your mind won’t shut off

  • Tossing and turning all night

  • Waking up throughout the night, not getting restful, solid sleep

  • Waking up too early in the morning

  • Not being able to concentrate during the day

  • Feeling irritable and snapping at the people around you for no good reason

Perhaps you struggle with other aspects of sleep, too:

  • Falling asleep too early or too late

  • Recurring nightmares

  • Having anxiety about sleep or dreading going to bed

Restful sleep is within reach.

I specialize in behavioral treatments of sleep problems, including cognitive behavioral therapy for insomnia (CBT-I), an all-natural, medication-free treatment that is widely considered the gold-standard for treating insomnia. Research shows CBT-I produces results equivalent to sleep medications, but with fewer side effects and relapses, and people usually see continued improvements in their sleep long past the end of the treatment. This short-term treatment retrains your mind and body to sleep better and teaches you behavioral strategies you can implement on your own.

I also have specialized training in adapting CBT-I and offering behavioral treatments for people with other sleep problems, such as:

  • Night owls who can’t fall asleep at an earlier bedtime when they need to (e.g., delayed sleep phase disorder)

  • People with recurring nightmares, often related to stressful or traumatic experiences

  • People with sleep apnea who have a hard time getting used to their CPAP treatments

  • People who want to taper off of sleep medications

I will work with you to customize the treatment plan to meet your sleep needs - sometimes in collaboration with your prescribing provider - to help you get the sleep of your dreams.

FAQs

Sleep hygiene is not an efficient stand-alone treatment of insomnia. Think of it as similar to dental hygiene practices like flossing and brushing, which are essential in maintaining good dental health, but insufficient on their own to treat problems like cavities. CBT-I helps you make lasting changes to your sleep, and the improved sleep can be maintained with good sleep hygiene.

I’ve tried sleep hygiene tips before and my insomnia didn’t get better. Will this be different?

CBT-I starts with a comprehensive assessment of your sleep and other conditions that might impact sleep, and tracking your sleep each day to gather data about your own patterns. I will provide suggestions about behavioral changes based on your data each week, and we will decide on a sleep schedule together that works for you. We may also practice relaxation skills, or work on changing unhelpful thoughts or misconceptions about sleep that perpetuate insomnia and cause sleep-related anxiety. People who consistently practice skills learned in therapy tend to see continued improvements even after therapy ends.

What will CBT-I involve?

CBT-I typically lasts 6 sessions or so, though it may take longer if there are additional factors that interfere with your sleep.

How long does CBT-I take?

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