Sleep Support That Works — Without Medication

If you struggle to fall asleep, stay asleep, or wake too early, you are not alone. Chronic insomnia can affect your mood, focus, relationships, and overall health. Many people feel frustrated after trying medications, supplements, or lifestyle changes that don’t last.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven, first-line treatment that helps address the root causes of insomnia and restore natural, reliable sleep.

What Is CBT-I?

CBT-I is a short-term, evidence-based therapy designed specifically to treat insomnia. Rather than focusing only on sleep quantity, CBT-I works with the thoughts, behaviors, and patterns that keep sleep problems going.

This approach helps your body and mind relearn healthy sleep by gently recalibrating your sleep rhythm, reducing nighttime anxiety, and strengthening the connection between bed and rest.

CBT-I does not rely on medication and teaches skills you can use long after treatment ends.

Who CBT-I Can Help

CBT-I may be a good fit if you:

• Have difficulty falling asleep or staying asleep

• Wake earlier than desired and cannot return to sleep

• Feel anxious, frustrated, or hyper-focused on sleep

• Rely on sleep medication and want an alternative

• Experience insomnia related to stress, anxiety, depression, trauma, or health concerns

CBT-I is effective even when sleep problems have lasted for years.

What to Expect From Treatment

CBT-I is collaborative, supportive, and tailored to your needs. Treatment typically lasts 6–8 sessions, though this may vary.

Together, we will:

• Complete a thorough sleep assessment

• Identify patterns interfering with restful sleep

• Learn how sleep works and why insomnia persists

• Use practical strategies to reset your sleep rhythm

• Address unhelpful thoughts and worry around sleep

• Track progress and adjust strategies as needed

The focus is on small, sustainable changes that build over time.

Why Choose CBT-I?

CBT-I is recommended as the first-line treatment for chronic insomnia by major medical and sleep organizations.

Benefits include:

• Long-lasting improvement in sleep

• No medication side effects or dependency

• Improved confidence and reduced sleep anxiety

• Skills that support overall mental health

CBT-I does not promise perfect sleep. It helps you build consistent, restorative sleep and a healthier relationship with rest.

About the Therapist

Tracey Wren, LCSW

I am a licensed clinical social worker trained in Cognitive Behavioral Therapy for Insomnia (CBT-I) through Stanford University. I provide a compassionate, nonjudgmental space to help adults improve sleep using practical, science-based strategies that fit real life.

My approach is warm, collaborative, and grounded in evidence-based care.

Practical Details

• Sessions are typically weekly or biweekly

• Treatment may be offered in person or via telehealth

• Accepts Blue Cross Blue Shield (BCBS) and Ambetter

• Superbills available for out-of-network reimbursement

• Self-pay options available

*Insurance coverage and reimbursement depend on your individual plan.