Insomnia Treatment

❋ About Insomnia

Insomnia is more than just a nighttime problem. Poor sleep has a way of creeping into your every day. So, it's not surprising that many people with persistent sleep issues have already tried the common approaches — like improving sleep habits, taking medication, maybe even using a CPAP. And still, a good night's sleep doesn't always come.

The problem usually isn't a lack of trying. It's understanding and addressing the thoughts and behaviors that keep insomnia going long after the original cause is gone.

That's where CBT-I comes in.

❋ About CBT for Insomnia (CBT-I)

CBT-I is a short-term (often 5-8 sessions), structured, and highly evidence-based therapy designed to help people improve sleep without relying on medication.

It focuses on identifying and changing thoughts and behaviors that interfere with sleep, while teaching strategies to strengthen healthy sleep patterns.

CBT-I addresses the root psychological and behavioral causes of insomnia and equips individuals with practical tools for lasting and restorative rest.

At Evergrow, CBT-I sessions are structured, but not rigid. Treatment begins with a thorough assessment of your sleep history and patterns, and evolves from there based on what the sleep data and your experience actually show. You'll track your sleep between appointments, and that information becomes the roadmap for your care.

If insomnia is one piece of a larger picture (like anxiety that spikes at night, or ADHD that makes your thoughts hard to quiet), Dr. Steph can address those threads as part of a more integrated approach alongside CBT-I.

❋ What Evergrow Offers

Dr. Steph offers virtual and in-person CBT-I to:

  • Teens

  • Adults

FAQs

  • CBT-I is considered a first-line treatment for insomnia.

    Evidence suggests that CBT-I is as effective as sleep medication but, unlike medication, offers longer lasting results and no side effects.

    The majority of people who complete CBT-I report significantly improved sleep even several years after treatment ends.

  • CBT-I starts with a thorough evaluation of your sleep that you’ll complete via questionnaire.

    Starting at your first appointment, you’ll be asked to track your sleep routine and log sleep-related thoughts. This enables Dr. Steph to identify your baseline sleep, as well as evaluate progress and growth areas as treatment continues.

    In-person or telehealth appointments focus on reviewing your tracked sleep data, learning more adaptive sleep habits and behaviors, and dismantling unhelpful thoughts and beliefs you may have about sleep. This gives you the knowledge and tools needed to practice new skills between appointments.

  • One of CBT-I’s many benefits is its short treatment length.

    While treatment length and session frequency depends on your individual circumstances, many people complete treatment in five to eight sessions.

  • You'll always be given the power to decide what's right for you. Many people seek out CBT-I in order to improve sleep without relying on medication long-term. If you wish to reduce medication, Dr. Steph will collaborate with you and your prescriber to create an appropriate tapering plan. CBT-I is considered the gold standard treatment for chronic insomnia and is often recommended before or alongside sleep medications.

  • Yes. Medical conditions such as sleep apnea, chronic pain, gastrointestinal issues, hormonal changes, or other physical health concerns can contribute to sleep difficulties and increase the likelihood of developing insomnia. Even when a medical condition is being treated, many people continue to experience anxiety around sleep, racing thoughts at night, or patterns of wakefulness that persist over time. CBT-I can help address the behavioral and psychological factors contributing to insomnia and is often used alongside medical treatment to support more restful and consistent sleep.

  • Sleep hygiene focuses on general habits that support sleep, such as limiting screen time, reducing caffeine, or maintaining a bedtime routine. While these strategies can be helpful (and are also included in CBT-I), many people with chronic insomnia find that sleep difficulties continue despite making these changes. CBT-I goes beyond sleep hygiene by addressing the underlying behavioral and psychological patterns that may be reinforcing insomnia.

  • Even long-term insomnia can improve with the right treatment and support. Many people seeking CBT-I have struggled with sleep difficulties for months or years and feel discouraged after trying multiple approaches without lasting relief.

    CBT-I is designed to address the cycle maintaining chronic insomnia and help rebuild a healthier relationship with sleep over time.

  • Yes, and this is actually very common.

    If another condition is part of your experience, Dr. Steph may work with you to develop a tailored plan that addresses both. That said, treating co-occurring conditions will require more than the 5–8 sessions typical of CBT-I alone — and depending on what's going on, Dr. Steph may provide that additional support herself or refer you to another trusted local provider.

  • Yes. Please visit our Fees page for more information on insurance and private pay options.

  • Feel free to send a question using the Book a Free Consult Call button at the top of this webpage. You can also call Dr. Steph at 720-213-8550.

    Dr. Steph also offers free 15 minute phone consultations that you can set up using the Book a Free Consult Call button.