When sleep stops coming easily, and your nights feel heavier than your days.
Cognitive Behavioral Therapy for Insomnia (CBT-I) in NYC for adults struggling with chronic insomnia, racing thoughts at night, and sleep anxiety. CBT-I is an evidence-based, medication-free treatment that helps reset your sleep patterns and restore sustainable, restorative rest.
Rest invites healing.
At Mindful Self Therapy, we offer Cognitive Behavioral Therapy for Insomnia (CBT-I) to help adults and creatives across New York City restore healthy sleep patterns and reconnect with rest as a form of self-care.
For many adults, nights are when the mind feels loudest. Thoughts, worries, and unfinished responsibilities start to loop. You might find yourself lying awake replaying your day, planning your next move, or simply unable to turn off the mental noise. CBT-I helps you understand what’s keeping you awake and rebuilds your relationship with rest so your body and mind can finally exhale.
Quick Facts About CBT-I in NYC
Adults experiencing chronic insomnia, difficulty falling asleep, frequent waking, or sleep anxiety.
Sleep onset insomnia, middle-of-the-night waking, early waking, and racing thoughts at bedtime.
CBT-I is the first-line treatment for chronic insomnia recommended by sleep medicine guidelines.
45–60 minute sessions. In-person in NYC and telehealth across New York State.
What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?
You might fall asleep easily but wake up at 3 a.m. with thoughts racing.
Or you might dread bedtime altogether because rest never feels restful.
Maybe sleep has become another thing you feel like you’re failing at, another metric of control you can’t seem to master.
Insomnia often becomes a cycle of anxiety and exhaustion. The more you worry about not sleeping, the harder it becomes to sleep.
CBT-I helps you break that cycle through evidence-based tools that retrain your mind and body to trust sleep again. CBT-I is a structured, evidence-based therapy designed specifically to treat chronic insomnia. Instead of relying on medication, it helps retrain the brain and body by addressing sleep habits, anxiety around sleep, and patterns that keep insomnia going.
You deserve rest that isn’t earned through burnout. You deserve nights that actually restore you.
What Leads You To Therapy
Lying awake replaying your day or rehearsing what’s next
Struggling with racing thoughts, anxiety, or creative overstimulation at night
Waking up frequently or feeling unrested no matter how long you sleep
Relying on caffeine or late-night productivity to push through exhaustion
Feeling irritable, foggy, or uninspired after too many sleepless nights
Noticing your body feels tired but your mind refuses to slow down
Through gentle structure and evidence-based tools, you begin to understand the habits, thoughts, and emotions that keep your mind alert when it’s time to unwind.
You might be:
These are all signs that your system is asking for balance, rhythm, and recovery. You don’t have to wait until exhaustion takes over to begin healing.
How These Patterns Shape Your Life
When sleep deprivation becomes normal, it affects everything, your art, your relationships, your concentration, and your sense of self. Exhaustion can make small frustrations feel overwhelming and creative inspiration feel out of reach.
CBT-I helps you reclaim your nights and, with them, your days. You’ll learn to understand your body’s rhythms, reduce mental noise, and release the belief that rest must be earned. Over time, sleep becomes something that happens naturally again, without forcing or fear.
You’ve tried the supplements, the meditation apps, and the promises that things will feel better when life slows down. But change begins when you give yourself permission to rest now, not later.
You deserve rest that restores you body, mind, and spirit.
When you make space to care for your sleep, your energy, your creativity, and your life begin to expand again.
How does CBT-I help when sleep feels impossible?
CBT-I helps by reducing sleep-related anxiety, strengthening your natural sleep drive, and reshaping unhelpful beliefs about sleep (“If I don’t sleep, tomorrow is ruined”). It restores trust between your nervous system and the sleep process.
Sleep returns when pressure decreases and rhythm is rebuilt.
Our therapists aren’t here to psychoanalyze you or sit silently while you talk into the void. We’re here to engage, collaborate, and gently challenge you to reconnect with what’s been lost. We understand what it’s like to live in New York’s fast-paced, high-pressure world because we’re part of that community too.
Feel grounded and regulated in your body, not just your thoughts
Reignite creativity and purpose without burning out
Strengthen relationships through clear communication and emotional attunement
Manage anxiety, depression, and self-doubt with evidence-based tools
Build awareness and compassion for yourself and your nervous system
Working with Mindful Self can help you:
How CBT-I Works
Creatives are not one-size-fits-all, and neither are our clients. We work with a broad range of individuals who identify as creative in both traditional and unconventional ways.
1) Consultation / first session: clarify goals, concerns, and what support would help
2) Assessment: understand symptoms, history, relationships, and nervous system patterns
3) Treatment plan: choose approaches that fit (relational, somatic, mindfulness, trauma work, etc.)
4) Ongoing sessions: build skills + insight (regulation, boundaries, self-esteem, communication)
5) Integration: apply changes in real life—work, relationships, creativity, identity
6) Maintenance or closing: taper, sustain progress, and create a long-term support plan
Frequently Asked Questions
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Individual: $160-$200
Couples Therapy: $180-$225
We try to offer reduced rates when we can. Please reach out to see if those slots are available and indicate what your max rate would be.
If you are interested in a reduced rate please use the Sliding Scale Image below to help guide you.
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Therapy is a wonderful place to start or continue your healing process. The first 3-4 sessions are usually focused on getting to know you, your history, your presenting concerns and collaborate on a treatment plan. From there, we move at your own pace and start to unpack whatever you bring into session.
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We are touring musicians, which means that there will be periods of time where our availability and accessibility shifts. We are best suited for clients who have flexible schedules and who are comfortable with possible pauses in treatment. We can discuss in more detail on our consultation call
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In person and virtual sessionl are both available but are the in-person slots are limited. Please inquire if you’d like in person to see if any in-person sessions are open.
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There is a 48 hour cancellation policy. f you cancel with less than 48 hours' notice, or do not show up for your session, you will be charged the full session fee. We will always do my best to try and reschedule you within the same work week to avoid this, but it may not always be possible.
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American Academy of Sleep Medicine — Clinical Practice Guidelines
https://aasm.org/clinical-resources/practice-standards/practice-guidelines/National Heart, Lung, and Blood Institute — Insomnia Overview
https://www.nhlbi.nih.gov/health/insomnia