Whether you’re struggling with long nights or simply want to feel more rested, this is a space for honesty, understanding, and hope.
CBT-I Sleep Therapy NYC
A space to rest, reset, and finally breathe again
Maybe your nights feel long, restless, or filled with racing thoughts. You’re exhausted, but your mind won’t quiet. You try to fall asleep, and the pressure to sleep makes it even harder. You wake up feeling depleted — or anxious about going through the same cycle again tonight.
Insomnia isn’t a lack of willpower. Your body and brain are stuck in patterns meant to protect you, not punish you.
CBT-I sleep therapy offers a structured, compassionate way to understand those patterns and retrain your system so rest becomes possible again.
CBT-I Sleep Therapy in NYC
Whether you’re lying awake at 3 AM, waking repeatedly, or feeling tired no matter how long you sleep, CBT-I (Cognitive Behavioral Therapy for Insomnia) helps you rebuild a healthier relationship with sleep — gently, sustainably, and without medication pressure.
Sleep is not something you can force. But with the right tools, structure, and support, your nervous system can relearn how to settle, release, and restore.
What CBT-I Can Do
CBT-I sleep therapy isn’t about quick fixes or rigid sleep hacks. It focuses on the patterns that keep you awake — the thoughts, anxieties, habits, and nervous system responses that disrupt your nights.
In our work together, we slow down the cycle of:
Stress turning into nighttime alertness
Racing thoughts becoming sleep anxiety
Sleep deprivation creating even more pressure to “try harder”
The bed becoming a place of dread instead of rest
CBT-I helps you understand these loops and gently shift them.
We talk about what’s happening beneath the insomnia, build tools that support long-term sleep health, and create space for your body to relearn safety at night.
And maybe for the first time in a long time, your nights can feel calmer — and your mornings less heavy.
What is CBT-I in sleep?
CBT-I (Cognitive Behavioral Therapy for Insomnia) is an evidence-based treatment designed specifically for chronic insomnia. Instead of relying on medication, CBT-I targets the root causes of sleep disruption — your thoughts, habits, nervous system patterns, and environmental cues.
CBT-I works by:
Reducing sleep-related anxiety
Changing unhelpful sleep habits
Rebuilding trust between your body and the sleep process
Strengthening your natural circadian rhythm
Supporting emotional regulation at night
When people ask “what is CBT-I in sleep?”, the simplest answer is:
It helps your brain and body remember how to sleep by shifting the patterns that destabilize rest.
CBT-I is recommended as a first-line treatment for insomnia by the American Academy of Sleep Medicine.
What are the 5 components of CBT-I?
When people search “how does CBT-I work?”, they’re often surprised to learn it’s comprehensive, gentle, and deeply supportive.
The five core components of CBT-I are:
1. Sleep Restriction Therapy (SRT)
Rebuilds sleep efficiency by strengthening your natural sleep drive.
2. Stimulus Control
Re-teaches the brain to associate the bed with sleep — not stress, scrolling, or waking.
3. Cognitive Restructuring
Helps you shift the anxious thoughts that keep you up (“What if I never fall asleep?” “Tomorrow will be ruined.”)
4. Sleep Hygiene Guidance
Creates environmental and lifestyle habits that support restorative sleep.
5. Relaxation & Nervous System Regulation
Includes mindfulness, breathwork, grounding, and somatic tools to calm nighttime activation.
These components work together to help insomnia at its roots — not just the symptoms.
What is sleep restriction therapy CBT-I?
Sleep Restriction Therapy (SRT) is a core component of CBT-I. Despite the name, it isn’t about deprivation — it’s about helping your brain rebuild sleep efficiency.
Here’s how it works:
Many people with insomnia spend too much time in bed, hoping rest will come.
When your brain associates the bed with frustration, anxiety, or wakefulness, sleep becomes harder.
SRT temporarily limits the time you spend in bed to match the amount you’re currently sleeping.
This recalibrates your natural sleep drive.
Over time, as your efficiency improves, we gradually expand your sleep window again.
The goal is to help your brain relearn:
“The bed is where I sleep, not where I struggle.”
Sleep restriction therapy sounds intimidating, but with support, structure, and compassion, it becomes one of the most transformative tools in CBT-I.
