CDPHP for CBT for Insomnia (CBT-I) in Albany, NY
Therapy for Sleep, Anxiety, and Racing Thoughts at Night
Lying awake at night while feeling mentally and physically exhausted can feel discouraging and isolating. Many people struggling with insomnia notice that symptoms become worse during the evening hours, particularly when anxiety, depression, or ADHD are also involved. Once the world becomes quieter, the mind often becomes louder, leading to racing thoughts, bursts of energy late at night, or waking in the middle of the night and finding it difficult to fall asleep again.
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CBT-I, also known as Cognitive Behavioral Therapy for Insomnia, is a structured and evidence-based treatment designed to improve sleep naturally without relying on medication. Rather than forcing sleep, CBT-I focuses on identifying and changing the thought patterns, behaviors, and routines that keep the brain overly alert during the hours when it should be preparing for rest.
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We provide CBT-I through convenient virtual sessions across Albany, including for individuals using CDPHP insurance, allowing you to receive steady and supportive care in a format that works comfortably within your daily routine.
What CBT-I Helps With
CBT-I is designed to address insomnia and a wide range of ongoing sleep difficulties, including:
- Trouble falling asleep even when feeling exhausted
- Waking up during the night and struggling to return to sleep
- Waking earlier than intended and still feeling tired
- Racing thoughts or heightened mental activity at bedtime
- Inconsistent sleep habits or disrupted nightly routines
- Sleep that feels shallow, restless, or not fully restorative
These sleep challenges are often connected to anxiety, depression, or ADHD, even when insomnia appears to be the primary concern.
How Anxiety, Depression,
and ADHD Impact Sleep
Sleep difficulties are often connected to the mental and emotional demands your brain is carrying throughout the day.
Anxiety
Your thoughts may continue racing long after the day has ended. The quietness of nighttime often creates space for worries, overthinking, planning, or replaying conversations that were easier to ignore during the day.
Depression
Sleep patterns can become unpredictable and emotionally draining. You may sleep more than usual yet still feel exhausted, or struggle to fall asleep as changes in mood, motivation, and daily structure begin affecting your rest.
ADHD
Your mind may struggle to transition into rest mode at night. Some people experience sudden energy late in the evening, difficulty slowing their thoughts, or challenges maintaining routines that support healthy sleep habits.
Although the causes may differ, the outcome is often very similar. Bedtime gradually becomes associated with stress, alertness, or frustration instead of rest and recovery.
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 in Albany Works
CBT-I is a structured and short-term treatment approach that focuses on the behaviors, routines, and thought patterns contributing to ongoing sleep difficulties. Treatment may involve:
- Adjusting the amount of time spent in bed to help rebuild healthy sleep pressure
- Strengthening the connection between your bed and sleep through stimulus control techniques
- Addressing fear, frustration, and overthinking related to sleep using cognitive strategies
- Building sleep routines that realistically fit your schedule, lifestyle, and energy levels
- Tracking sleep patterns regularly to support ongoing adjustments and progress
This process is personalized and collaborative rather than one-size-fits-all. Treatment also takes into account how anxiety, depression, or ADHD may be influencing your sleep patterns instead of viewing insomnia as a completely separate issue.
Why Sleep Gets Stuck
Sleep problems often begin during periods of heightened stress, emotional exhaustion, or ongoing burnout. Over time, the brain can start linking bedtime with worry, overthinking, or the pressure to force sleep to happen naturally.
The harder you try to make yourself fall asleep, the more mentally alert and physically activated your system may become.
CBT-I helps interrupt and gradually reshape those learned patterns so your brain can reconnect bedtime with rest, calm, and more natural sleep.
What to Expect
CBT-I is a structured and goal-focused approach that is typically completed over a shorter period of time. You can expect:
- A personalised step-by-step plan built around your current sleep habits and challenges
- Practical strategies that can be applied early in the treatment process
- Gradual adjustments to your sleep schedule designed to support more consistent rest
- Ongoing guidance and support while working through setbacks or sleep-related obstacles
The goal is not perfection or rigid routines. The focus is on helping your mind and body move toward a steadier and more sustainable sleep rhythm over time.
You Are Not Bad at Sleeping
If sleep has started to feel difficult or inconsistent, it does not mean you have failed or are doing something incorrectly. Your brain adapted to stress, emotional overwhelm, or attention-related challenges in ways that were trying to protect and manage you at the time.
With the right support and treatment approach, those sleep patterns can gradually begin to change.
Next Steps: CBT for Insomnia (CBT-I) in Albany with CDPHP Insurance
If you are hoping to feel more settled at night and wake up feeling genuinely rested during the day, CBT-I may be a valuable step toward improving your sleep and overall wellbeing.Â
Reach out to schedule a consultation with KLS Collective so we can talk through what you have been experiencing, answer your questions, and explore whether CBT-I is the right fit for your needs in Albany.
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 current sleep patterns and exploring the factors that may be keeping your mind alert at night. Together, we will review your sleep history, daily routines, and treatment goals so we can begin building a CBT-I plan tailored to the way your mind and body respond to sleep.
Do you accept CDPHP insurance? What is the cost out-of-pocket?
Yes. We are in network with CDPHP, which allows many clients in Albany to access CBT-I with lower out-of-pocket costs depending on their individual insurance plan. We are also in network with MVP, Aetna, and Fidelis insurance providers. Session rates vary based on the type and length of the appointment, and we also offer flexible self-pay options along with sliding scale availability when needed.
Does CDPHP insurance cover online therapy in Albany?
Many CDPHP plans include coverage for online therapy services in Albany, including CBT for insomnia (CBT-I). Because every plan can differ, we recommend contacting CDPHP directly to better understand your individual mental health and therapy benefits. For clients paying out of pocket, we also provide sliding scale options to help make care more accessible.
Do you offer in-person therapy?
No. All therapy sessions are held virtually, making it possible to access support from anywhere in New York while fitting appointments more comfortably into your daily routine and schedule.
How do I know if CBT-I therapy is right for me?
If falling asleep, staying asleep, or getting back to sleep after waking up has become an ongoing struggle, CBT-I can help address the underlying sleep patterns contributing to those difficulties. It is particularly effective for individuals dealing with racing thoughts, nighttime restlessness, or inconsistent sleep schedules.
What is the cancellation policy for your mental health services?
We kindly ask for at least 24 hours’ notice for appointment cancellations. Late cancellations or missed sessions may result in a cancellation fee.
Are sessions confidential?
Yes. All therapy sessions at KLS Collective Group are fully confidential. We follow strict privacy and confidentiality practices in accordance with HIPAA regulations to help protect your personal information and care.
How can CBT-I therapy fit into a busy schedule?
CBT-I therapy offered through virtual sessions makes accessing care more flexible and manageable. Attending appointments online allows you to stay consistent with treatment from home while balancing your responsibilities and daily routine more comfortably.
How can CBT-I therapy help to build better mental health?
By working through the behaviors and thought patterns that contribute to nighttime mental activity, CBT-I helps create more stable and consistent sleep patterns, which can improve both emotional well-being and daily functioning over time.
What types of challenges can CBT-I address?
CBT-I may help improve insomnia, difficulty settling into sleep, waking throughout the night, and racing thoughts that interfere with rest. It is often particularly effective when sleep challenges are associated with stress, anxiety, or patterns related to attention and focus.
Do you offer medication management as part of your service?
No. We do not prescribe medication or provide medication management services.
How do I get started with CBT-I therapy using CDPHP insurance?
The process of getting started is meant to be easy and supportive. Contact us to schedule a consultation, and we will walk you through the next steps, including verifying CDPHP coverage and discussing what treatment may look like for you. From there, virtual sessions with your KLS Collective therapist can be scheduled in a flexible way that fits your lifestyle and routine.