Featured Focus · Telehealth NY & NJ
Sleep Support Using CBT-I
CBT-I is the American Academy of Sleep Medicine (AASM)–recommended, first-line treatment for chronic insomnia — ~70–80% of people improve. I incorporate CBT-I strategies into my sleep-focused work as part of my ongoing advanced training.
- Chronic insomnia & sleep schedule reset
- Nightmares & sleep anxiety
- Sleep medication taper support (in coordination with your prescriber)
- University of Pennsylvania CBT-I training
The Process
How CBT-I Works
A structured, skills-based treatment — typically 4–8 sessions — with clear goals, weekly tracking, and a personalized plan.
Program Format
- Session 1: 90-minute Sleep Assessment
- Sessions 2–8: 60-minute Treatment Sessions
- Goal-driven, measurable, and personalized
- You leave every session with a plan — not just insights
If CBT-I isn't the right fit, I'll tell you early and we'll discuss next best options.
Focus Areas
What I Help With
Insomnia
Trouble falling asleep, waking up too much, or waking too early — plus the exhausting cycle of "I'm tired but I can't sleep." We work on the pattern, not just the symptoms.
Nightmares
Disturbing dreams that jolt you awake or make you dread bedtime. Nightmares can train your brain to associate sleep with danger — we break that cycle.
Step by Step
Typical CBT-I Roadmap
Session 1 (90 min)
Assessment & Baseline
- Deep sleep history + insomnia pattern mapping
- Screen for what's keeping sleep stuck
- Set up your sleep diary + baseline week
- Preview what we'll adjust based on your data
Sessions 2–3
Reset the Sleep System
- Sleep schedule calibration (sleep window / consistency)
- Reduce time awake in bed and strengthen sleep drive
- Tools for racing mind + nighttime anxiety
Sessions 4–6
Fix the "Stuck Points"
- Troubleshoot awakenings, early waking, irregular sleep
- Upgrade routines that train your brain to sleep
- Work on beliefs about sleep that create pressure
- Optional: nightmare-specific strategies
Sessions 7–8
Maintain Results
- Relapse prevention plan (travel, stress, schedule changes)
- Long-term maintenance habits
- "I know what to do when sleep slips"
Training & Background
I completed CBT-I training through the University of Pennsylvania and am currently pursuing advanced training toward board certification in Behavioral Sleep Medicine. I use established, evidence-based CBT-I protocols and consult with sleep-specialty colleagues when helpful. Questions? Get in touch.
CBT-I & Insurance
I'm one of the few clinicians offering CBT-I-informed sleep support who also accepts insurance and offers reduced rates where applicable. For plan details (and additional plans in progress), please see the Insurance page.
Many providers offering CBT-I don't accept insurance, and a full course of treatment can cost thousands of dollars out of pocket. My goal is to make evidence-based sleep support more accessible. I use established CBT-I protocols and am continuing advanced training toward board certification in Behavioral Sleep Medicine (and consult with sleep-specialty colleagues when helpful).
If you're ready to start sleeping better, you can book directly through Headway — it only takes a minute.
Questions
CBT-I FAQs
Ready to start sleeping better?
Book a 90-minute sleep assessment and get a clear, personalized treatment plan.
Investment
Pricing
| Service | Rate |
|---|---|
| CBT-I Clinical Assessment (Initial 60-min session) | $170 |
| CBT-I Treatment Session (Standard 45-min follow-up) | $150 |
CBT-I is a structured, short-term protocol (typically 6–8 sessions) designed to provide lasting relief from insomnia without medication. Superbills can be provided upon request for out-of-network insurance reimbursement.
Ready to sleep better?
Book a 90-minute sleep assessment and get a clear, personalized treatment plan.