You've tried the sleep hygiene tips. They didn't work.
Blackout curtains, no screens before bed, a cooler room, melatonin — you've likely done all of it, and you're still lying awake, or waking at 3am and staring at the ceiling. That's because chronic insomnia usually isn't a habits problem. It's a learned pattern in how your brain and body relate to sleep, and it needs a different kind of treatment.
As a Certified CBT-I provider, I work with clients through secure video using Cognitive Behavioural Therapy for Insomnia — a structured, short-term, skills-based protocol shown to outperform medication for long-term results, without the dependency.
Who is this for?
Lying awake for long stretches
You take a long time to fall asleep, or wake in the night and can't get back down, night after night.
Sleep anxious as much as sleepless
The dread of bedtime, the clock-watching, the racing mind — the anxiety about sleep has become part of the problem.
Relying on sleep medication
You want to reduce or come off sleep aids and need a real replacement strategy, not willpower.
Sleep disrupted by life circumstances
Shift work, chronic pain, menopause, burnout, or a health event has thrown off a sleep pattern that used to work fine.
What we Work on Together
Sleep Restriction and Consolidation
The most effective and counterintuitive piece of CBT-I: temporarily tightening your sleep window to rebuild sleep drive and consolidate fragmented sleep into deeper, more efficient sleep.
Stimulus Control
Rebuilding the association between your bed and sleep — not wakefulness, worry, or scrolling — so your brain learns bed means sleep again.
Cognitive Work
Addressing the racing thoughts, catastrophizing about tomorrow's fatigue, and unhelpful beliefs about sleep that keep the cycle going.
Sleep Diary and Tracking
Structured tracking between sessions so we're adjusting your plan based on your actual data, not guesswork.
Relapse Prevention
A concrete plan for handling the inevitable rough night without spiraling back into old patterns.
How It Works
1
Free consultation call
A 15-minute conversation to understand your sleep pattern, answer questions, and confirm CBT-I is the right fit. No obligation.
2
Assessment and sleep mapping
A detailed intake session plus a sleep diary to understand your specific pattern — not insomnia in general, but yours.
3
Personalized CBT-I plan
Based on your diary and history, I build your sleep window, stimulus control rules, and cognitive targets for the weeks ahead.
4
weekly sessions
Weekly sessions, ~50 minutes each, over secure video. We adjust your sleep window as your diary data comes in and work through the cognitive piece as it arises. Most clients see meaningful improvement by session 3–4.
5
Relapse Prevention and follow-up
A final session to lock in a maintenance plan, with periodic check-ins available if sleep gets disrupted again down the line.
Why Telehealth Works for this
CBT-I is a coaching-and-tracking protocol, not a hands-on treatment — which makes it especially well suited to video delivery. We can review your sleep diary together in real time, troubleshoot your actual bedroom setup and evening routine, and adjust your plan week to week without you needing to travel anywhere, which matters most when you're already exhausted.
For shift workers, parents of young children, and anyone in a rural area without local access to a sleep specialist, telehealth removes what would otherwise be the biggest barrier to getting real treatment.