CBT for Insomnia (CBT-I) in New York
If you are lying in bed exhausted but unable to sleep, you are not alone. Insomnia often shows up alongside anxiety, depression, or ADHD, especially when your mind finally has space to think at night. You might notice racing thoughts, second winds of energy, or waking in the middle of the night unable to settle back in.
CBT-I, or Cognitive Behavioral Therapy for Insomnia, is a structured and highly effective treatment for insomnia that helps reset your sleep patterns without relying on medication. Rather than trying to force sleep, it works by changing the habits and thought patterns that keep your brain alert at night.
We offer CBT-I for insomnia through remote therapy across New York, making it easier to get consistent, practical support from wherever you are.
What CBT-I Helps With
When sleep feels inconsistent, frustrating, or out of reach
CBT-I is designed to treat insomnia and disrupted sleep patterns, including:
- Difficulty falling asleep
- Waking during the night and struggling to fall back asleep
- Waking too early and feeling unrested
- Racing thoughts or mental overactivity at bedtime
- Irregular sleep schedules or inconsistent routines
- Sleep that feels light or unrefreshing
These patterns are often influenced by anxiety, depression, or ADHD, even when sleep is the main concern.
How Anxiety, Depression,
and ADHD Impact Sleep
Sleep challenges often reflect what your brain is managing during the day.
Anxiety
Your mind stays active, scanning, thinking, and trying to problem solve. Nighttime can become the first quiet space where everything catches up.
Depression
Sleep can feel excessive or elusive. Low energy, disrupted routines, and changes in motivation can all interfere with consistent rest.
ADHD
Your brain may resist shutting down. You might experience a burst of energy at night, difficulty transitioning into bed, or challenges staying consistent with routines.
While the experiences differ, the result is often the same. Your brain no longer connects bedtime with rest.
KLS Collective Therapy Group Therapist Team
Geralyn Valonzo
LCSW
Experienced in: Acceptance and Commitment Therapy, Person Centered Therapy, Supportive Therapy, Cognitive Behavioral Therapy (CBT), and Trauma Informed Therapy
Matthew Louie
LMSW
Experienced in: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Person Centered Therapy, Acceptance and Commitment Therapy (ACT), Supportive Therapy, Solution Focused Therapy.
Liz Davis
LMSW
Experienced in: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), CBT for Insomnia (CBT-I), Person Centered Therapy, Solution Focused Therapy, Somatic Therapy, Trauma Informed Care, Supportive Therapy, Sleep Therapy.
Marcy Ruland
LCSW
Experienced in: Cognitive Behavioral Therapy (CBT), Person Centered Therapy, Humanistic, Positive Psychology, Strengths-Based Therapy, Solution Focused Therapy, Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), Supportive Therapy, Culturally Sensitive, Motivational Interviewing.
Flexible, Transparent Pricing
and Payment Options
Options include self-pay and coverage by participating insurances including:
How CBT-I Works
CBT-I is a short term, structured therapy for insomnia that focuses on both behavior and thought patterns related to sleep. Treatment may include:
- Sleep scheduling and sleep restriction to rebuild your natural sleep drive
- Stimulus control to strengthen the connection between your bed and sleep
- Cognitive work to reduce worry and pressure around sleep
- Routine building that fits your actual lifestyle and energy patterns
- Tracking sleep patterns to guide adjustments over time
This approach is collaborative and tailored. It takes into account how anxiety, depression, or ADHD are impacting your ability to rest, not just the sleep symptoms themselves.
Why Sleep Gets Stuck
Your brain adapted, even if the result is frustrating
Sleep problems often begin during periods of stress, burnout, or emotional strain. Over time, your brain learns new associations, like linking your bed with thinking, worrying, or trying to force sleep.
The more effort you put into trying to sleep, the more alert your system can become.
CBT-I works by gently reversing those learned patterns.
What to Expect
CBT-I is typically brief and goal oriented. You can expect:
- A clear, structured plan
- Practical strategies you can apply right away
- Gradual adjustments to your sleep schedule
- Support in working through what gets in the way
It is not about doing everything perfectly. It is about helping your system return to something more natural and sustainable.
You Are Not Bad at Sleeping
If sleep feels like a nightly struggle, it does not mean you are doing something wrong. It means your brain adapted to stress, mood changes, or attention differences in a way that made sense at the time.
With the right approach, those patterns can shift.
Next Steps
If you are ready to feel more at ease at night and more rested during the day, CBT-I can help.
Reach out to schedule a consultation and we can talk through what is going on and whether this approach is a good fit.
Learn More About Sleep and CBT-I
Frequently Asked Questions
What can I expect during my first session?
Your first session focuses on understanding your sleep patterns and what might be keeping your mind active at night. We will talk through your sleep history, routines, and goals so we can build a CBT-I plan that fits how your brain and body respond to sleep.
Do you accept insurance? What is the cost out-of-pocket?
Our rates vary depending on the type of service and duration of the session. In addition to flexible out-of-pocket payment options, KLS Collective Therapists are in network with MVP, CDPHP, Aetna, and Fidelis insurance providers. We also offer a sliding scale for clients in need.
Does insurance cover online therapy?
Coverage depends on your specific plan, but many providers include virtual therapy. We recommend checking directly with your insurance company to confirm CBT-I or online therapy benefits. Sliding scale options are available if you are paying out of pocket.
Do you offer in-person therapy?
No. We offer online therapy sessions and do not provide in-person sessions. This allows us to offer online therapy services as a flexible option for clients who need mental health support in a virtual setting.
How do I know if CBT-I therapy is right for me?
If falling asleep or staying asleep feels like a nightly struggle, CBT-I can potentially help you reset those patterns. This approach works well for people who feel stuck in cycles of overthinking, restlessness, or inconsistent sleep.
What is the cancellation policy for your mental health services?
We require at least 24 hours’ notice for any cancellations. Accordingly, late cancellations or missed appointments may incur a fee.
Are sessions confidential?
Yes, all sessions with therapists at KLS Collective Group are confidential. With this in mind, we adhere to strict privacy and confidentiality guidelines in compliance with HIPAA regulations.
How can CBT-I therapy fit into a busy schedule?
Online CBT-I sessions remove the need for travel and make it easier to fit care into your routine. Many clients find it easier to stay consistent when sessions happen from home.
How can CBT-I therapy help to build better mental health?
CBT-I works by helping you shift the habits and thought patterns that keep your brain alert at night. Over time, this can lead to more restful sleep and a calmer relationship with bedtime.
What types of challenges can CBT-I address?
CBT-I supports people dealing with insomnia, difficulty falling asleep, frequent waking, and racing thoughts at night. It can also help when sleep issues are connected to stress, anxiety, or attention differences.
Do you offer medication management as part of your service?
No. We do not provide medication management or prescribe medication.
What should I know about getting CBT-I online?
Online CBT-I allows you to work on sleep in your actual home environment, where your routines happen each night. Using structured, evidence-based methods, we help you understand your sleep patterns and gradually shift them toward more consistent, restful sleep.