Find your rest
CBT-I for Chronic Insomnia in NY and California
Face each day with the gift of a night of restorative sleep.
With as few as 6 sessions, we can get you back to consistent, restful sleep
Chronic insomnia (noun) : is more than just an occasional restless night—it is a persistent struggle that affects both sleep quality and overall well-being. It is a sleep disorder that involves having difficulty sleeping at least three nights a week for more than three months. It can't be fully explained by another health condition.
CBT - I Facts
70–80% of people experience significant improvement in sleep quality, including falling asleep faster, staying asleep longer, and waking less during the night.
CBT-I is as effective as sleep medication in the short term, and more effective in the long term — with fewer side effects and lower relapse rates.
American College of Physicians recommends CBT-I as the first-line treatment for chronic insomnia in adults, ahead of pharmacological options.
Effects are long-lasting: Studies show benefits can persist for 6 months to several years after treatment ends, especially when clients maintain the strategies learned.
CBT-I Timeline
Week 1–2
Initial challenges, possible worsening of sleep (especially with sleep restriction). Some relaxation benefits.
Week 3–4
Noticeable improvements in sleep onset and efficiency, reduced nighttime awakenings.
Week 6–8
Significant gains in total sleep time, better sleep confidence, and fewer insomnia symptoms.
Beyond 8 Weeks
Long-term stabilization, with benefits lasting years in many cases.
Please note that these timeframes are variable based on the severity of your symptoms, treatment adherence and comorbidities.
After CBT - I
Many patients complete CBT - I therapy after 6 - 8 weeks and report:
Sleep Quality & Patterns
Falling asleep faster with less time spent tossing and turning
Staying asleep longer with fewer nighttime awakenings
Improved ability to get restful, uninterrupted sleep
Reduced reliance on sleeping pills or other sleep aids
Cognitive & Emotional Changes
Less anxiety and racing thoughts at bedtime
Reduced fear of not being able to sleep
Improved ability to manage frustration about sleep difficulties
A healthier mindset about sleep (e.g., not obsessing over getting “perfect” sleep)
Increased confidence in the ability to sleep naturally
Behavioral & Lifestyle Adjustments
More effective relaxation techniques before bed
Improved sleep hygiene, such as reducing screen time and caffeine intake
A stronger association between the bed and sleep (rather than stress or wakefulness)
A healthier routine that promotes natural drowsiness at night
Daytime Functioning & Energy Levels
Increased energy and alertness throughout the day
Improved focus, memory, and cognitive performance
Less reliance on naps or caffeine to compensate for poor sleep
Physical Health Improvements
Better regulation of mood and reduced risk of anxiety or depression
Improved immune function and overall health
Fewer headaches, muscle tension
Reduced cravings for high-sugar or high-carb foods
Improved exercise performance and recovery
Meet our CBT-I Therapists
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Janine Cheng, LCSW
FOUNDER + CLINICAL DIRECTOR
