CBT for Insomnia in Dallas
& Online in 42 States
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Up to one-third of adults experience insomnia at some point. When you’re not sleeping well, everything feels harder—your energy, mood, and health all take a hit.
Maybe you’ve tried it all…
By the time many clients reach me, they’ve tried nearly everything: sleep supplements, prescription sleep medications, exercising harder, optimizing sleep hygiene and routines, new mattresses, blue-light–blocking glasses, meditation, yoga, cutting out caffeine or alcohol, and even sleep divorce—sleeping in a separate room from a partner to protect sleep.
Some have gone further—buying three mattresses in a single year, tracking every metric imaginable, or even leaving a high-stress job altogether.
These efforts are thoughtful, disciplined, and often exhausting.
But despite doing all the “right” things, their sleep didn’t improve.
Most insomnia treatments focus only on the symptoms.
CBT-I addresses what’s keeping you stuck in the insomnia cycle.
CBT-I is a structured, evidence-based treatment that targets the mechanisms maintaining insomnia, not just the symptoms of nighttime hyperarousal or daytime fatigue. That’s why it’s considered the first-line treatment recommended by The American Academy of Sleep Medicine and the World Health Organization. For most people with chronic insomnia (3 months or more), what initially caused the sleep disruption is not what is keeping it going.
Insomnia isn’t a motivation issue or a willpower issue. And once you understand the principles behind CBT-I, the strategies themselves are surprisingly simple.
Unfortunately, many people don’t learn about CBT-I until they’ve exhausted every other option. By then, sleep feels fragile and effortful—when in reality, the hardest part is simply starting with the right provider and treatment plan.
CBT-I is offered in both individual and group formats. During your consultation, we’ll talk through your sleep history and support you in deciding which option best fits your needs.
To find out more about CBT-I and how it works, read our blog post here.
Effective CBT-I is Built on Three Core Principles:
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CBT-I begins by identifying and reducing the factors that keep the nervous system alert at night. This includes obvious disruptors like light exposure, caffeine, and inconsistent schedules — but also less visible ones such as nighttime anxiety, hyperarousal, and conditioned alertness when trying to sleep.
Rather than aiming for “perfect” sleep habits, this work focuses on lowering arousal so your system can settle and sleep has space to occur.
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Sleep is guided by two natural processes: circadian rhythm (your internal clock) and sleep drive (the pressure that builds the longer you’re awake). When insomnia becomes chronic, these cues can weaken or fall out of sync.
CBT-I works to restore these natural signals by:
strengthening sleep drive
realigning circadian timing
rebuilding the bed and bedroom as reliable cues for sleep rather than struggle
As these cues are restored, sleep becomes more predictable and consolidated over time.
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Chronic insomnia often creates pressure and performance anxiety around sleep. Much like a highly skilled golfer who struggles under pressure despite knowing how to play, people with insomnia usually know how to sleep — but fear, effort, and monitoring keep the cycle going.
CBT-I helps reduce that pressure and restore confidence in sleep’s natural ability to return, so bedtime feels less effortful and less loaded.
CBT-I works by reducing that pressure and restoring confidence in sleep’s natural ability to return
Is CBT-I Right for You?
If you identify with one or more of these statements, you likely have insomnia and would benefit from CBT-I:
It takes more than 30 minutes to fall asleep.
You wake up in the night and struggle to fall back asleep.
You wake up too early and can’t go back to sleep.
You feel tired, groggy, or unrefreshed during the day despite spending enough time in bed.
You feel anxious, frustrated, or stressed about your sleep.
What If You’ve Tried CBT-I Before — and It Didn’t Help?
This is more common than people realize.
I often work with clients who were told they had already “done CBT-I,” but the treatment was applied without a full understanding of their sleep problem or the factors maintaining their insomnia. When CBT-I is applied too rigidly or without clinical judgment, it can actually increase sleep anxiety rather than relieve it.
Effective CBT-I requires flexibility, context, and a deep understanding of sleep physiology — not a one-size-fits-all protocol. This is where many self-help books, apps, and even well-intentioned clinicians fall short.
Meet Our Psychologists
Tamaki Silver, PsyD
Adults
Dr. Silver works with adults experiencing insomnia. She may be an especially good fit when sleep difficulties are connected with anxiety, stress, life transitions, or relationship concerns. She provides evidence-based CBT-I with ongoing consultation and training in behavioral sleep medicine.
Accepting new clients for online therapy
Jessica Klement, PhD
Teens & Adults
Dr. Klement specializes in insomnia and other sleep concerns, particularly when sleep difficulties overlap with anxiety, perfectionism, trauma, or burnout. She has advanced training in CBT-I and behavioral sleep medicine and takes an integrative approach to understanding what is disrupting sleep.
In-person in Dallas + Online
Waitlist for new individual clients
FAQs
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Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment for chronic insomnia. Rather than simply teaching relaxation or better sleep hygiene, CBT-I targets the factors that can keep insomnia going—such as disrupted sleep drive, irregular circadian cues, conditioned arousal, time awake in bed, and anxiety or effort around sleep.
Treatment is individualized based on your sleep patterns and may include strategies such as stimulus control, sleep scheduling, cognitive strategies, and techniques for reducing nighttime arousal.
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Many clients notice changes within the first few weeks, with more stable improvements developing over the course of treatment. Progress depends on individual sleep patterns and consistency, which we’ll discuss during your consultation.
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After an initial appointment (1 hour), clients typically schedule weekly or biweekly follow-up sessions (45 minutes to an hour). Most clients improve within 5-8 sessions. Some clients improve with fewer.
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CBT-I focuses on resetting the systems that regulate sleep and removing sleep disruptors, rather than inducing sleep through drowsiness like most sleeping pills. Many clients use CBT-I alongside medication initially, with the goal of improving sleep long-term rather than relying on nightly aids.
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No, CBT-I is still effective if you are on sleep medication. However, most people are able to stop taking medications by the end of the program. You can work with your prescribing doctor on how to gradually taper off sleep medications.
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Yes, this program can still help you if you are being treated for sleep apnea. However, it will not improve sleep quality if you have sleep apnea and are not treating it. I encourage you to follow up with a sleep medicine clinic to evaluate for sleep apnea if you have any of the following: loud snoring, waking up gasping for air or coughing,
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Yes. CBT-I is most effective for chronic insomnia (3 months or more), including cases that have persisted for many years. Chronic insomnia is often maintained by learned sleep patterns rather than permanent conditions.
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Stress and anxiety often play a role in insomnia. However, when insomnia continues for three months or more, it becomes its own problem. Improving your sleep with CBT-I can improve the effectiveness of treatment for anxiety, depression, ADHD, and trauma.
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No. Sleep hygiene—such as limiting caffeine, reducing light at night, and keeping a consistent schedule—can support healthy sleep, but it usually isn't enough to treat chronic insomnia on its own.
CBT-I goes further by addressing the behavioral and psychological processes that maintain insomnia. Many people who come to us have already tried improving their sleep hygiene extensively and are frustrated that they still can't sleep.
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Not necessarily. Sleep restriction or sleep compression can be useful components of CBT-I for some people, but they aren't appropriate in the same way for everyone.
We first evaluate your sleep patterns, health history, daytime sleepiness, other sleep disorders, medications, and factors contributing to your insomnia. Your treatment plan is then tailored to what is actually maintaining your sleep difficulty rather than automatically applying the same protocol to every client.
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Yes. Chronic insomnia can create a cycle in which worrying about sleep, monitoring how you feel, checking the clock, or trying increasingly hard to make yourself sleep actually increases arousal.
CBT-I can help reduce this sleep performance anxiety and rebuild confidence in your body's ability to sleep without so much monitoring, effort, or pressure.
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Yes. CBT-I isn't only for difficulty falling asleep. It can also help with frequent or prolonged nighttime awakenings and waking earlier than you want and being unable to return to sleep.
Treatment begins by understanding why your sleep is becoming disrupted and then targeting the factors that are contributing to those awakenings.
Still not sure?
Schedule a free consultation to discuss treatment options and find out if this is the right fit for you.