CBT-I & Insomnia Therapy in San Diego

If you're exhausted but wired, lying awake despite doing everything “right,” or worrying about how another difficult night will affect tomorrow, sleep therapy can help.

I specialize in treating chronic insomnia and sleep anxiety using Cognitive Behavioral Therapy for Insomnia (CBT-I), the first-line recommended treatment for chronic insomnia. I also incorporate Acceptance and Commitment Therapy for Insomnia (ACT-I) when anxiety, monitoring, and pressure to sleep are part of the problem.

As a California-licensed LMFT, I provide online CBT-I and sleep therapy for adults in San Diego and throughout California.

When Sleep Becomes the Problem

Many clients seek sleep therapy after weeks, months, or years of disrupted sleep. What often begins as a stressful period or temporary sleep loss can gradually turn into a cycle of frustration, effort, and worry.

You may notice:

Difficulty falling asleep or staying asleep
Waking early and being unable to return to sleep
Racing thoughts or mental alertness at night
A growing fear of bedtime or concern about tomorrow
Daytime fatigue, irritability, or difficulty concentrating

These experiences are common insomnia symptoms and often respond well to targeted treatment.

How CBT-I and Sleep Therapy Help

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line, evidence-based treatment for chronic insomnia. Unlike general sleep hygiene advice, CBT-I addresses the behaviors, thought patterns, and sleep habits that can keep insomnia going.

Treatment is structured around your individual sleep patterns and may include strategies to:

Strengthen the association between your bed and sleep
Adjust sleep schedules to improve sleep consistency
Reduce behaviors that unintentionally reinforce insomnia
Address worry, frustration, and unhelpful beliefs about sleep
Build confidence in your ability to manage difficult nights

My approach also incorporates Acceptance and Commitment Therapy for Insomnia (ACT-I) when appropriate, particularly for people who find themselves monitoring sleep, worrying about the consequences of being awake, or putting pressure on themselves to follow every sleep recommendation perfectly.

CBT-I provides the behavioral foundation, while acceptance-based approaches can help you develop a more flexible relationship with sleep and the uncertainty that sometimes comes with it.

Sleep Anxiety and Health-Related Worry

For many people, insomnia becomes intertwined with sleep anxiety—the fear of not sleeping and the pressure to make sleep happen.

As confidence in the body’s ability to sleep declines, worry about health, functioning, or long-term consequences can increase. Late-night searching, checking, and monitoring may feel helpful at first but often intensify anxiety and arousal.

If this resonates, sleep therapy may also address health anxiety related to sleep.

Short-Term Sleep Reset or Longer-Term Work

Some clients work with me short-term, focusing specifically on insomnia and sleep anxiety. Core CBT-I skills are often taught over 6–10 sessions, with the goal of stabilizing sleep and breaking the fear–arousal cycle.

For other clients, sleep difficulties are closely connected to broader patterns such as anxiety, health anxiety, perfectionism, work stress, or relationship concerns. As sleep improves, these patterns often become clearer.

If that happens, we have options.

Some clients choose to continue working together longer-term. Others focus on sleep while continuing with an established primary therapist. I’m comfortable coordinating care when appropriate, and we decide together what makes the most sense for your goals.

There is no required timeline. The focus of therapy can evolve as your needs change.

Sleep and Daily Functioning

Insomnia doesn’t only affect nights. Ongoing sleep disruption can spill into the day, impacting mood, decision-making, and work performance.

Sleep therapy helps address both nighttime rest and daytime functioning so improvement is felt across your life—not just at bedtime.

Frequently Asked Questions

How long does CBT-I treatment take?

CBT-I is typically a short-term, structured treatment. Many clients complete the core components in 6–10 sessions, although the timeline depends on your sleep history, symptoms, and individual needs. Some people notice improvement earlier, while others benefit from additional support.

Is CBT-I effective for chronic insomnia?

Yes. Cognitive Behavioral Therapy for Insomnia (CBT-I) is recommended as the first-line treatment for chronic insomnia. It addresses the behaviors and thought patterns that can keep sleep difficulties going, with the goal of producing lasting improvements rather than relying solely on short-term solutions.

Do you offer online therapy in California?

Yes. I provide secure online CBT-I and sleep therapy for adults in San Diego and throughout California. Sessions are conducted via Telehealth, so you can participate from anywhere in California.

How do I know if sleep therapy is right for me?

If you're having trouble falling asleep, staying asleep, or finding yourself increasingly anxious or frustrated about sleep, CBT-I may be a good fit. We can discuss your sleep difficulties during a free 15-minute consultation and determine whether this approach makes sense for you.

Getting Started

If sleep problems are affecting your nights—or your days—a brief consultation can help clarify what’s going on and whether sleep therapy is the right next step.