CBT for Insomnia (CBT-I)
in Richardson
Better Sleep, Backed by Science.
If you’ve ever felt exhausted but wired... if your mind races when your head hits the pillow... if sleep aids stop working or leave you groggy the next day, then you're not alone. And more importantly, you’re not out of options.
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Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard, research-backed approach to treating chronic sleep issues without medication.
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Why CBT-I?
Insomnia isn’t just about sleep, it’s about your brain’s relationship with rest. Over time, habits, stress, and worry can create a feedback loop that keeps your nervous system alert at night and drained during the day. CBT-I works by interrupting that loop and rewiring your sleep system from the inside out.
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According to the American College of Physicians, CBT-I should be the first-line treatment for chronic insomnia - NOT sleeping pills.
Research shows CBT-I is effective for 70–80% of people with insomnia, often outperforming medications over the long term. One study found that after 6–8 sessions of CBT-I, participants fell asleep up to 30 minutes faster and were awake 50% less during the night compared to their baseline.
How It Works
CBT-I is short-term, highly structured, and deeply effective. Treatment typically lasts 6–8 sessions and includes:
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Sleep education - understanding the biology of sleep and how your behaviors, thoughts, and environment impact it
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Stimulus control - retraining your brain to associate bed with restful sleep, not wakefulness
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Sleep restriction - optimizing your sleep window to increase sleep drive and efficiency
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Cognitive strategies - challenging anxious thoughts about sleep that keep you in a cycle of worry
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Relaxation techniques - tailored tools to calm the nervous system and ease the transition to sleep
We track your progress with personalized sleep logs and adjust the plan as your sleep improves.
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Is CBT-I Right for You?
If you:
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Dread bedtime or feel anxious about sleep
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Rely on melatonin, wine, or meds to fall asleep
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Feel tired all day but can’t shut down at night
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Have tried everything but nothing seems to work
Then CBT-I can help you get consistent, high-quality sleep without pills.