Evidence-based sleep treatment, delivered via telehealth
We offer comprehensive, evidence-based treatment for a range of sleep concerns. Each service is tailored to your individual needs and delivered by experienced sleep specialists who understand what you're going through.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard, first-line treatment for insomnia. It's recommended by the American Academy of Sleep Medicine, the American College of Physicians, and the American Psychological Association as the most effective treatment for chronic insomnia. Unlike sleeping pills, which provide temporary relief, CBT-I addresses the root causes of insomnia and produces lasting results.
CBT-I works by targeting the thoughts, behaviors, and habits that keep insomnia going. Many people with insomnia develop unhelpful patterns: they worry about sleep, which triggers anxiety and results in more poor sleep. They spend excessive time in bed trying to catch up on missed sleep. They develop rituals and behaviors that actually reinforce insomnia. CBT-I gently breaks these cycles and helps your brain and body remember how to sleep naturally.
Treatment typically involves 6 to 8 weekly sessions. During this time, you'll work with your clinician on several key components: sleep restriction therapy (which sounds counterintuitive but is highly effective), stimulus control techniques, cognitive restructuring to address worries and unhelpful thoughts about sleep, sleep hygiene optimization, and relaxation techniques. Your clinician will help you understand your unique sleep pattern and customize treatment to fit your specific situation.
Many people are surprised by how quickly they notice improvement. You don't need to suffer through months of therapy. Most clients experience meaningful changes within the first few weeks of treatment.
CBT-I is appropriate for people with chronic insomnia (struggling to fall asleep, stay asleep, or both), early morning awakening, non-restorative sleep, and insomnia related to stress, life changes, or other health conditions. If you've been struggling with insomnia for more than a few weeks, CBT-I can help.
If you've been diagnosed with obstructive sleep apnea (OSA) and prescribed a CPAP machine, you're not alone if you're struggling to use it consistently. Many people with sleep apnea find CPAP therapy difficult. It's not a character flaw or lack of motivation. The machine can feel claustrophobic. The mask might be uncomfortable. The noise takes getting used to. The routine feels disruptive. It's frustrating to have a device that will improve your health but feels impossible to actually use every night.
This is where we come in. We specialize in helping people overcome the psychological barriers to CPAP adherence. Using cognitive behavioral strategies, we help you increase comfort with the mask, develop a sustainable routine that fits your lifestyle, address anxiety or claustrophobia related to the device, and troubleshoot specific barriers you're experiencing. We work collaboratively with your sleep medicine physician to ensure your treatment is medically appropriate while making it psychologically manageable.
With support, most people can develop better tolerance and consistency with CPAP use. Consistent use changes everything. You'll sleep better, you'll have more energy, and you'll significantly reduce your risk of serious cardiovascular complications from untreated sleep apnea.
Chronic nightmares can be devastating. They disrupt your sleep, leave you feeling exhausted and anxious, and can keep you from even wanting to go to bed. Whether your nightmares are related to past trauma, anxiety, or seem to come from nowhere, they deserve treatment. You don't have to just live with them.
We use evidence-based approaches including Image Rehearsal Therapy (IRT) and Exposure, Relaxation, and Rescripting Therapy (ERRT). These treatments are highly effective for both trauma-related nightmares and idiopathic nightmares (ones without an obvious cause). The approach works by helping you safely process the emotional content of nightmares and reduce their intensity and frequency. Over time, nightmares become less vivid, less distressing, and occur less often.
Treatment is thoughtful and paced at your comfort level. You'll work with your clinician to gradually address the content of your nightmares in a way that feels manageable. Many people notice significant improvement within 4 to 6 sessions. As nightmares decrease, sleep quality improves, anxiety decreases, and you begin to feel safer again at bedtime.
Many people start taking sleep medications hoping for a quick fix, only to find themselves relying on them longer than they planned. If you're ready to reduce or stop using sleep medications, we can help you through that process. Tapering off sleep medications can feel intimidating, and the fear of not being able to sleep without them is real. You don't have to do it alone.
We work collaboratively with your prescribing physician or psychiatrist to support you during the tapering process. While we do not prescribe or manage medications ourselves, we provide the behavioral and psychological tools that make tapering more manageable and more likely to succeed. Using evidence-based strategies like CBT-I, we help your brain and body relearn how to sleep naturally while your medication provider adjusts your dosage.
Our role is to help you build the skills and confidence you need so that as your medication decreases, your sleep stays on track. We address the anxiety that often comes with reducing medication, help you develop strong sleep habits that support the transition, and work with you to manage any temporary disruptions along the way.
Your prescribing provider manages all medication changes. We coordinate with them to make sure the behavioral support we provide is aligned with their tapering plan. This team approach gives you the best chance of successfully transitioning off sleep medications while maintaining healthy sleep.
All our services are delivered via secure video conferencing. You can work with us from home, your office, or anywhere with a private, quiet space. No commute. No waiting room. Just real therapy that fits your life.
We're licensed to work with clients in Arizona, Montana, and all PSYPACT participating states (an interstate agreement that allows licensed psychologists to practice across state lines). If you live in one of these areas, we can help you.
Treatment is typically delivered through individual therapy sessions. Sessions are usually 50 to 60 minutes long and scheduled weekly, though we can work with your schedule when needed.
Most of our treatments are short-term and focused. CBT-I typically takes 6 to 8 sessions. Nightmare treatment often takes 4 to 10 sessions. CPAP adherence support and sleep medication tapering support depend on your specific needs. This isn't open-ended therapy. It's targeted, evidence-based treatment designed to help you achieve your sleep goals efficiently.
Schedule a free 15-minute consultation with one of our clinicians to discuss your sleep concerns and learn about treatment options.
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