CBT-I tends to work best for adults who:

• Have had trouble falling or staying asleep for three months or more

• Feel tired, foggy or irritable during the day because of poor sleep

• Want to cut back on sleep medication, or would rather not start it

• Notice that anxiety, stress or a racing mind keeps them up at night

• Are ready to try some new habits for a few weeks

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What to expect

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CBT-I is short-term and structured, usually 6–8 sessions. We'll start with an assessment of your sleep history and habits, and you'll keep a simple sleep diary between sessions. From there, we'll work on:

• Resetting your sleep schedule so your body builds a stronger, more consistent drive to sleep

• Retraining the bed–sleep connection, so your bed stops being a place for worrying

• Calming a busy mind at night with practical relaxation and thinking skills

• Changing beliefs about sleep that keep insomnia going

Sleep usually improves fastest when you follow the plan closely, and I'll help you adjust it as we go.

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For physicians and referring providers

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I welcome referrals for adult patients with chronic insomnia, including patients who want to reduce reliance on hypnotics. With the patient's written consent, I'm glad to coordinate care and share progress updates. I don't require medical clearance, but I do recommend a medical evaluation, especially if sleep apnea or another medical sleep disorder may be involved. To refer, call (847) 767-3503 or email hopelcsw@protonmail.com.