Services and Specialties
Insomnia Treatment & CBT-I Therapy for Better Sleep
CBT-I therapy for better sleep, greater focus, and renewed energy.
You’ve tried the apps, the supplements, and the advice, but good sleep still feels out of reach. Whether you’re lying awake at night with racing thoughts, waking up too early, or dreading another restless stretch of hours, insomnia can drain your energy, impact your mood, and make even the simplest tasks feel harder than they should.
At Catalyst Psychology, we specialize in Cognitive Behavioral Therapy for Insomnia (CBT-I), the gold standard treatment for chronic sleep difficulties. CBT-I is short-term, research-backed, and designed to help you restore restful sleep without relying on medication.
What Makes Our Approach Different
We offer a structured, personalized, and highly effective approach to treating insomnia. CBT-I is not a one-size-fits-all protocol, it’s a framework that we adapt to your unique sleep patterns, stress levels, and lifestyle.
We take time to understand your individual sleep challenges, from nighttime rumination to early waking or inconsistent routines. Your plan is designed around your specific goals and needs.
We use evidence-based CBT-I techniques—like sleep consolidation, stimulus control, and cognitive restructuring—along with performance-based habits that support relaxation and mental clarity.
Most clients begin to notice improvement within the first few sessions. In just 7 to 9 appointments, you’ll gain the tools to reclaim your sleep and rebuild your energy from the ground up.
What You Can Expect from CBT-I
Clients who complete CBT-I at Catalyst often report:
01
Falling asleep faster and waking less during the night
02
Improved mood, energy, and mental focus during the day
03
Fewer racing thoughts and less worry about sleep
04
A renewed sense of control over their health and routine
Who We Help
Catalyst provides CBT-I for adults whose sleep has become stressful, inconsistent, or overmanaged. We help clients understand the patterns that keep insomnia going and build a more stable, less effortful relationship with rest.
Trouble Falling Asleep
For adults who feel exhausted but alert at bedtime. CBT-I helps address the patterns that make sleep feel effortful, pressured, or hard to trust.
Lying awake for long periods
Racing thoughts at night
Clock-watching
Frustration or dread around bedtime
Trouble Staying Asleep
For adults who wake during the night or too early in the morning and struggle to return to sleep. CBT-I helps reduce the cycle of wakefulness, worry, and time spent awake in bed.
Middle-of-the-night waking
Early morning waking
Light or fragmented sleep
Feeling unrefreshed despite time in bed
Sleep Anxiety and Overthinking
For adults whose sleep is affected by anxiety, stress, rumination, OCD, ADHD, or a mind that will not slow down. CBT-I helps make rest less overmanaged and more sustainable.
Worrying about sleep during the day
Reviewing, planning, or replaying at night
Trying to force sleep
Fatigue that affects focus, mood, or work
Whether insomnia is recent or long-standing, CBT-I offers a structured path forward. The goal is not to chase perfect sleep, but to help your body and mind rebuild trust in rest.
Tools We Use in CBT-I
+Sleep education:
Understand the biology of sleep and why insomnia persists
+Behavioral interventions
Reset your sleep window and reinforce healthier sleep patterns
+Cognitive techniques
Learn to challenge sleep-related worry and reduce nighttime mental noise
+Lifestyle and performance habits
Integrate changes that support restful nights and more productive days
Frequently Asked Questions About Insomnia Treatment & CBT-I Therapy
What is CBT-I, and how does it help treat insomnia?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, evidence-based treatment for chronic sleep difficulties. It addresses the behaviors, thought patterns, and physiological responses that perpetuate insomnia. Rather than relying on medication, CBT-I helps retrain your sleep system so you can fall asleep more easily, stay asleep longer, and feel more rested during the day.
How long does CBT-I usually take to work?
CBT-I is typically short-term and highly structured. Most clients complete treatment in 7 to 9 sessions, though this may vary based on sleep history and individual goals. Because CBT-I focuses on practical tools and real-time changes to sleep patterns, many people notice meaningful improvements as treatment progresses.
What happens during CBT-I sessions at Catalyst Psychology?
Our CBT-I sessions are structured, personalized, and focused on real change. We take time to understand your specific sleep challenges, such as nighttime rumination, early waking, or inconsistent routines, and tailor treatment to your goals and lifestyle. Sessions use proven CBT-I tools like sleep consolidation, stimulus control, and cognitive techniques, helping most clients begin to notice improvements within the first few sessions.
Can CBT-I help if my insomnia is related to anxiety or stress?
Yes. Insomnia and anxiety often reinforce one another. CBT-I directly targets the cycle of stress, racing thoughts, and sleep-related worry that can keep you awake. By reducing mental noise and restoring confidence in your ability to sleep, CBT-I often improves both nighttime rest and daytime emotional regulation.
Do I have to stop all sleep medications to do CBT-I?
Not necessarily. Many clients begin CBT-I while using sleep aids. If medication changes are appropriate, they are approached gradually and thoughtfully, often in coordination with your prescribing provider. The goal of CBT-I is to help you rely less on external sleep aids over time by strengthening your natural sleep system.
Is CBT-I helpful if I’ve struggled with sleep for years?
Absolutely. CBT-I is effective for both recent and long-standing insomnia. Many clients come to treatment after years of poor sleep and trying multiple solutions without lasting relief. Because CBT-I focuses on the underlying patterns that maintain insomnia, it can be effective even when sleep problems feel deeply ingrained.
CBT for Insomnia
Sleep issues can affect every part of life.
Here’s what our clients say after targeted CBT:
I don’t dread my bed anymore.”
I’m falling asleep faster and waking up less during the night.”
I feel confident I can get good sleep now and in the future.”
I’ve learned how to calm my body and think more clearly. The thought skills have been a game-changer—especially at work.”
I had insomnia for 4 years and I’m still amazed CBT-I got me sleeping well in 10 sessions.
Reclaim Your Rest
Let’s get your sleep back on track.
Insomnia doesn’t have to define your nights—or your days. With the right support, you can restore a healthy sleep routine and wake up feeling clear, rested, and energized.