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Therapy in Sarasota | Lakewood Ranch | Bradenton
Online Therapy Throughout Florida
Therapy for Insomnia & Sleep Problems
I provide Cognitive Behavioral Therapy for Insomnia, or CBT-I, to adults throughout Florida through online therapy, with limited in-person sessions near Sarasota and Lakewood Ranch. CBT-I is a structured, evidence-based treatment for chronic insomnia that addresses the physiological dysregulation, behaviors, thoughts, and anxiety that can keep sleep problems going. It goes beyond sleep hygiene and general relaxation strategies. I can also address other anxiety-related sleep problems and nightmares.
Common Sleep Concerns
I work with adults experiencing insomnia and a variety of sleep-related concerns, including:
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Difficulty falling asleep
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Waking up frequently during the night
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Waking up too early and struggling to fall back asleep
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Racing thoughts at bedtime or in the middle of the night
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Anxiety about sleep
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Feeling “tired but wired”
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Restless or unrefreshing sleep
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Sleep disruption related to stress or burnout
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Sleep problems connected to anxiety or panic attacks
Many people find that even when they follow all the sleep hygiene tips, their sleep problems are not getting better. Sometimes those with insomnia can feel very tired but they just can't sleep and others sometime feel tired all day but wide awake when it's time for bed. Maybe you've tried a number of sleep medications but they all stop working. The good news is insomnia is very treatable. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a non-medication treatment and is considered the gold standard treatment for insomnia.
CBT-I may be helpful if you...
Struggle to fall asleep even when you are tired
Wake up during the night and cannot get back to sleep
Wake earlier than you intend to
Feel frustrated or discouraged about your sleep
Feel anxious about whether you will sleep
Spend a lot of time in bed awake
Feel tired all day but have a racing mind at bedtime
Have tried sleep hygiene tips but still feel stuck
Sleep medications have not worked
You want to stop sleep medications
What to Expect from CBT-I
While every person is different, below are the primary components of CBT-I
Assessment
Thorough assessment of your sleep struggles, patterns, and barriers to good sleep. Initiation of sleep tracking via a sleep diary, which will provide the information needed for the treatment plan.
Individualized sleep scheduling
A tailored sleep plan to optimize the physiological processes that allow sleep to happen.
Rebuilding the connection between bed and sleep
After repeated nights of lying awake, worrying, or trying to force sleep, the bed can become associated with alertness and frustration. CBT-I helps restore the bed as a cue for sleep.
Addressing sleep-related thoughts and anxiety
Treatment may address clock-watching, fear of another bad night, catastrophic predictions about the next day, and the pressure to make sleep happen.
Identifying behaviors that maintain insomnia
Napping, extending time in bed, substance use, inconsistent wake times, and attempts to compensate for poor sleep can sometimes keep the insomnia cycle going
Addressing Hyperarousal and Fight or Flight
Strategies to better prepare the mind and body for sleep as well as tools to manage stress and anxiety.
CBT-I FAQ
Is CBT-I the same as sleep hygiene?
No. Sleep hygiene is general sleep advice. CBT-I is a personalized and more structured treatment for insomnia that addresses the thoughts, behaviors, and learned patterns that keep sleep problems going.
Can CBT-I help with anxiety about sleep?
Yes, CBT-I can be especially helpful when insomnia is connected to racing thoughts, sleep anxiety, stress, or feeling “tired but wired.”
Do I need a sleep study before starting CBT-I?
Not always. If there are signs of sleep apnea, restless legs syndrome, narcolepsy, or another medical sleep disorder, it may be important to speak with a physician or sleep specialist. CBT-I can also work alongside medical care when insomnia or sleep anxiety are part of the picture.
Is CBT-I effective?
Yes, CBT-I is an evidence based treatment and considered the gold standard treatment for insomnia and recommended by the American Academy of Sleep Medicine.
Can CBT-I be done online?
Yes, telehealth is an effective way to receive CBT-I. Katie Bernard offers CBT-I through video calls and sharing documents digitally.
What happens during CBT-I treatment?
In our initial session we will talk about your sleep issues and goals. You will then begin completing a daily sleep diary/log which you will continue to use throughout treatment. Each session, your CBT-I therapist will guide you through a plan based on your individual needs.
How long does CBT-I treatment usually take?
While every person is different, results can generally be seen in 4-8 sessions.
Katie Bernard is a Licensed Clinical Social Worker and therapist. She holds a Master's degree and license to practice therapy in Florida. She has specialty training in Cognitive Behavioral Therapy for Insomnia and also offers more traditional forms of therapy for anxiety and other issues. Katie Bernard is listed in the CBT-I Directory, this is a directory of CBT-I trained clinicians maintained by the University of Pennsylvania Perelman School of Medicine.
Where is Bernard Counseling located?
Bernard Counseling is based in the Lakewood Ranch area of Sarasota. Most sessions are completed online via secure telehealth video calls, making them available to adults across Florida. Limited in person sessions are available in Lakewood Ranch at 9040 Town Center Parkway, Lakewood Ranch, FL 34202.
