Common Concerns · Insomnia & Sleep
Therapy for insomnia, for nights that bring real rest.
Lying awake while the minutes tick by, waking at 3 a.m. with your mind already racing, dragging yourself through the next day. Poor sleep affects everything, and trying harder to sleep usually makes it worse.
Our clinicians use cognitive behavioral therapy for insomnia (CBT-I), the recommended first treatment for chronic insomnia, to help your body relearn how to sleep, often without relying on medication.
Signs it might be time to talk to someone
Insomnia shows up in different ways. You might notice some of these:
-
At night
- Taking a long time to fall asleep
- Waking in the night and staying awake
- Waking much earlier than you want
- A racing mind as soon as the lights go off
-
In your mind
- Worrying about whether you'll sleep
- Watching the clock
- Dreading bedtime
- Feeling foggy or forgetful during the day
-
In your day
- Relying on caffeine to get through
- Cancelling plans because you're exhausted
- Low patience and irritability
- Depending on sleep aids
If trouble sleeping happens a few nights a week and has lasted more than a few weeks, it's worth getting help. Insomnia is very treatable, often in just a handful of sessions.
Sleep problems we help with
Trouble falling asleep
Lying awake for what feels like hours before sleep finally comes.
Waking in the night
Broken sleep, or waking too early and not getting back to sleep.
Sleep anxiety
Worry about sleep itself, which keeps you awake.
Nightmares
Recurring bad dreams, including after a frightening experience.
Shift work and jet lag
Sleep thrown off by night shifts, travel or calls across time zones.
Relying on sleep medication
Help to sleep well with less medication, in step with your prescriber.
How we help
Your clinician will tailor treatment to you, starting with the approach sleep experts recommend first.
CBT for insomnia (CBT-I)
A short, structured program that retrains your sleep, and the first-line treatment for chronic insomnia.
Sleep scheduling
Set a sleep window that builds deeper, steadier sleep over a few weeks.
Calming a racing mind
Quiet bedtime worry so bed stops feeling like a battleground.
Relaxation and mindfulness
Help your body let go of the day.
Help with nightmares
Support for recurring nightmares, including those that follow a frightening experience.
Sleep medication guidance
Our psychiatric providers can review sleep medications with you and, if you wish, help you reduce them safely.
Clinicians who focus on sleep
Each of these clinicians lists sleep among their areas of focus. Look for someone whose languages and approach feel right to you.
See all clinicians who focus on sleepQuestions about insomnia treatment
Something else on your mind? Our FAQ covers much more, and our intake team is always happy to talk it through.
What is CBT-I?
Cognitive behavioral therapy for insomnia is a structured program that changes the habits and thoughts that keep you awake. It's recommended as the first treatment for chronic insomnia, and its benefits tend to last after treatment ends.
How long does it take?
CBT-I is usually short: often around six to eight sessions. Many people notice their sleep improving within the first few weeks.
Do I have to stop my sleep medication?
No. You can begin CBT-I while taking medication. If you'd like to reduce it, your clinician and prescriber can help you do so gradually and safely. Please don't stop any medication on your own.
Can CBT-I be done online?
Yes. CBT-I works well online. Our clinicians are licensed across 15 states, and you'll need to be in a state where your clinician is licensed at the time of each session.
Can I have sessions in Mandarin or Cantonese?
Yes. Many of our clinicians speak Mandarin, and some speak Cantonese, Korean or Spanish. On Our Team you can filter clinicians by language.
Will my insurance cover insomnia treatment?
Often, yes. We work with Lyra Health, Spring Health and Modern Health employee benefits, and with Kaiser when you have an external referral. Some of our clinicians also take plans such as Aetna and Blue Cross through Headway. With any other plan, we send you a superbill each month to claim out-of-network benefits, which typically repay 50 to 80 percent, and FSA and HSA cards are accepted.
Whenever you're ready, we're here.
- Reach outSend us a short message, or call or text (650) 434-2563. We reply within one business day.
- A free 15-minute callOur care team listens, answers your questions about cost and insurance, and suggests clinicians who fit.
- Your first sessionMany people meet their clinician within one to two weeks. The first session is mostly about getting to know each other, at your pace.
If you're in crisis or thinking about harming yourself, please call or text 988 any time, day or night. In an emergency, call 911.
