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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 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 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 begin dreading bedtime or monitoring their sleep closely, which can unintentionally increase stress and make sleep even harder.
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
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
Adjusting the timing and amount of time spent in bed can strengthen sleep drive and help make sleep more consolidated and predictable.
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
Relaxational Strategies
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 if my sleep problems are related to anxiety or stress?
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 first?
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 evidenced based treatment and considered the gold standard treatment for insomnia and recommended by the American Academy of Sleep Medicine.
What can I expect?
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 it take?
While every person is different, results can generally be seen in 4-8 sessions.
Where are you 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.
