What is CBT-I and how does it work? 

For years, sleep medications were often the go-to solution for chronic insomnia. While they can offer short-term relief, they may come with side effects, can become less effective over time, and don’t address the root causes of dysregulated sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) takes a different approach, and it is now recommended by leading medical organizations as the first-line treatment for chronic insomnia in adults. We’re excited to share that several Mind Therapy Clinic clinicians, including Betsy Klinger, MA, LPCC, Emily Clark, LCSW, and Stephanie White, LPCC, are trained to provide CBT-I. 

How do CBT-I and medication differ? 

• Medication-free approach – CBT-I improves sleep by changing the thoughts, behaviors, and habits that interfere with rest, without the side effects of sleep medication. 
• Targets the root causes – rather than masking symptoms, CBT-I addresses the underlying factors that sustain insomnia. 
• Structured and short-term – treatment typically takes place over about 4 to 8 sessions.
• Proven strategies – include sleep scheduling, sleep restriction or sleep efficiency training, stimulus control, relaxation techniques, and cognitive restructuring to build healthier, more consistent sleep patterns. 
• Long-lasting results – because CBT-I teaches skills for managing symptoms, improvements in sleep are often maintained well after treatment ends. 

Who is it for? 

CBT-I is designed for adults experiencing: 

• difficulty falling asleep
• frequent nighttime awakenings 
• waking too early and being unable to return to sleep 
• insomnia alongside anxiety, depression, chronic pain, or other health conditions 

This treatment is an excellent fit for people who want to improve their sleep without depending on medication, or who hope to reduce their use of sleep aids. It can be especially helpful for those who have tried standard sleep tips without lasting success, and for individuals whose sleep difficulties are intertwined with mental health or medical conditions. 

What we offer at Mind Therapy Clinic 

We provide CBT-I as a structured, personalized program designed to help you establish healthier, more consistent sleep. Working together, you’ll identify the patterns affecting your sleep and build practical skills to change them, such as sleep scheduling, sleep efficiency training, stimulus control, relaxation techniques, and cognitive restructuring.