Insomnia Therapy · CBT-I
Online Insomnia Therapy (CBT-I) in California
Lying awake at 2 a.m., watching the clock and dreading tomorrow? As a licensed psychologist and certified sleep therapist, I offer Cognitive Behavioral Therapy for Insomnia (CBT-I): a structured, short-term treatment that targets the habits and thoughts that keep you awake.
Sessions are online, so you can join from anywhere in California.
Dr. Shannon Thomas, Psy.D. · Licensed Psychologist PSY35186
Does This Sound Familiar?
When Sleep Becomes Something You Dread
- It takes you a long time to fall asleep
- You wake in the night and can’t get back to sleep
- You wake too early and lie there until the alarm
- Your mind races the moment your head hits the pillow
- You feel tired, foggy or irritable during the day
- Melatonin, apps and sleep-hygiene tips haven’t made a lasting difference
- Your sleep is tangled up with anxiety, stress or ADHD
- You’d like to rely less on sleep medication, with your doctor’s support
If this has been going on for weeks or months, CBT-I may help.
What Is CBT-I?
The Recommended First Treatment for Chronic Insomnia
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based program that helps your body and mind relearn how to sleep. Rather than masking the problem, it works on what keeps insomnia going: an irregular sleep schedule, long hours awake in bed, and the worry and frustration that build up around sleep.
Major medical guidelines, including those of the American College of Physicians and the American Academy of Sleep Medicine, recommend CBT-I as the first treatment for chronic insomnia in adults. It’s short-term, often around six to eight sessions, and the skills are yours to keep.
What We’ll Work On
A Personalized Plan Built Around Your Sleep
01
Your Sleep Window
Using a simple sleep diary, we’ll set a sleep schedule that builds deeper, more settled sleep, and adjust it week by week.
02
Bed Means Sleep
We’ll retrain your brain to connect your bed with sleep again, instead of tossing, turning and scrolling.
03
Quieting a Racing Mind
We’ll work with the anxious thoughts and beliefs about sleep that keep you alert at night.
04
Winding Down
You’ll build a calming pre-sleep routine and learn relaxation skills that suit you.
05
Habits & Environment
We’ll fine-tune caffeine, light, screens, exercise and your bedroom so they work for your sleep.
06
Staying on Track
Before we finish, we’ll plan how to handle the occasional bad night so it doesn’t turn into a pattern again.
How It Works
What to Expect
1
Free Consultation
A 15-minute call to talk about your sleep, answer your questions and see whether CBT-I is a good fit.
2
Sleep Assessment
In our first session I’ll get a full picture of your sleep and health, and you’ll start a short daily sleep diary.
3
Weekly Online Sessions
Over roughly six to eight sessions, we’ll adjust your plan based on your diary and how things are going.
4
Keep the Skills
You’ll finish with a personal toolkit and a plan for keeping your progress going.
Online Therapy
Treating Sleep From the Place You Sleep
Insomnia happens at home, so it makes sense to work on it there. Online sessions mean no commute and no waiting room: just a private video session from wherever you’re comfortable in California.
Insomnia often travels with anxiety and ADHD, two of my core specialties. That means we can work on what’s feeding your sleep problems, not just the sleep itself.
FAQ
Common Questions
Do I have to stop taking sleep medication?
No. Many people begin CBT-I while taking sleep medication. If you’d like to reduce or stop it, we’ll plan that together with your prescribing doctor. Please don’t change your medication on your own.
How long does CBT-I take?
CBT-I is short-term. Many people complete it in about six to eight weekly sessions, and we’ll set the pace to suit you.
Is CBT-I right for me?
CBT-I is designed for ongoing trouble falling or staying asleep. If you have signs of another sleep condition, such as loud snoring or gasping at night, restless legs, or you work rotating night shifts, I may suggest seeing your doctor first or alongside our work. Some parts of CBT-I are adapted for people with bipolar disorder or seizure disorders, and we’ll talk this through in your consultation.
Do I need to live in California?
You need to be physically located in California during each session, because that’s where I’m licensed. You can join from home, work or anywhere private in the state.
How much does it cost, and do you take insurance?
CBT-I sessions are billed at my individual therapy rate of $290. I’m an out-of-network provider: I can help you check your out-of-network benefits and give you a superbill to submit to your insurer for possible reimbursement. HSA and FSA cards are accepted.
What happens in the free consultation?
It’s a relaxed 15-minute call to hear about your sleep, explain how CBT-I works and answer your questions. There’s no obligation to book.
Ready to Work On Your Sleep?
Book a free 15-minute consultation and let’s talk about what’s keeping you up at night.
Dr. Shannon Thomas, Psy.D. · Licensed Psychologist PSY35186