Evidence-based insomnia treatment in Mission Valley, San Diego and virtual care across California.
Insomnia Treatment in San Diego
You’re tired of being tired. You spend the day getting through the exhaustion and the evening wondering whether tonight will be another night of tossing and turning.
When sleep becomes something you worry about instead of something you look forward to, it can start taking over your life.
We provide Cognitive Behavioral Therapy for Insomnia (CBT-I) to help you understand what is keeping poor sleep going, make meaningful changes, and feel more confident about sleep again.
When Sleep Starts Taking Over Your Life
You want to go to bed and rest. Instead, you find yourself watching the clock, calculating how much sleep you could still get, and worrying about how you’ll manage tomorrow.
Difficulty falling asleep even when you feel exhausted
Repeated wake-ups or trouble getting back to sleep
Waking too early and feeling unable to get enough rest
Worry about whether you’ll get enough sleep each night
Frustration that builds the longer you lie awake
Daytime fatigue, irritability, or trouble concentrating
Difficulty quieting your mind at bedtime
Poor sleep despite trying advice from your doctor, family, or the internet
You might be experiencing:
What is Insomnia?
Understanding the pattern of poor sleep
Insomnia involves difficulty falling asleep, staying asleep, or waking earlier than you want, even when you have the opportunity to sleep. It can leave you feeling exhausted, frustrated, and less able to focus or be present during the day.
Over time, sleep itself can become a source of anxiety. You may spend more time thinking about it, trying to make it happen, or changing your plans around how poorly you slept.
Treatment helps you understand these patterns and work on the thoughts and behaviors that may be keeping insomnia going.
Sleep Concerns We Treat
We work with adults whose insomnia is a concern on its own or occurs alongside anxiety, OCD, or past trauma. Whether poor sleep started suddenly or has been part of your life for years, we tailor treatment to your experience.
Common concerns include:
Difficulty falling asleep
Difficulty staying asleep
Early-morning waking
Evidence-Based Insomnia Treatment in Mission Valley, San Diego
How Cognitive Behavioral Therapy for insomnia (CBT-I) Works:
CBT-I is a recommended first-line treatment for chronic insomnia. It combines behavioral changes with strategies for addressing the thoughts and worries that can interfere with sleep.
We begin with an assessment of your insomnia and ask you to track your sleep. Together, we use that information to understand your patterns and choose specific changes that fit your needs.
Treatment may include adjusting your sleep schedule and time in bed, rebuilding the connection between bed and sleep, and changing how you respond to worry about sleep.
This goes beyond basic sleep hygiene advice. You’ll understand what we’re asking you to try, why it may help, and how we’ll use your experience to guide the next steps we take.
An Approach That Looks at the Full Picture
Insomnia does not always happen in isolation. Anxiety may keep your mind busy at night. OCD may pull you into checking or rituals around sleep. Trauma may make it difficult to feel settled enough to rest.
Because we specialize in these concerns as well as insomnia, we can address how they interact and build a treatment plan around your particular needs.
You can expect encouragement, compassion, and accountability as you practice new ways of responding to sleep difficulties.
When Changing Your Sleep Feels Difficult
You may have already put a lot of effort into sleeping better. Being asked to make more changes can feel discouraging, especially when you’re exhausted.
CBT-I can be challenging at first. Some strategies may feel unfamiliar or different from what you have tried before. We’ll talk through those concerns and help you understand the purpose behind each change.
Your feedback matters throughout treatment. We’ll work together on a manageable pace while staying focused on the steps that can help improve your sleep.
What Insomnia Treatment Can Look Like
Your sleep can get better.
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Spend less time lying awake and frustrated
Develop more consistent, restful sleep
Reduce worry and pressure around getting enough sleep
Address thoughts and behaviors that keep insomnia going
Build confidence in responding to difficult nights
Have more energy and attention for daily life
Develop skills you can continue using after therapy ends
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Sessions begin with setting an agenda together. We’ll usually review your sleep tracking from the past week, discuss how the strategies you practiced have been going, and identify what needs more attention.
From there, we focus on a specific behavioral change or a way of responding to thoughts about sleep. That focus comes from your sleep patterns, your concerns, and what we are learning together.
You’ll leave with clear steps to practice between sessions. If something is difficult to put into practice, we’ll explore what is getting in the way and adjust the plan as needed.
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Progress may mean falling asleep more easily, spending less time awake during the night, or feeling less anxious as bedtime approaches.
It can also mean thinking about sleep less during the day and having more energy for your work, relationships, and the things you’ve been missing.
The goal is more restful, consistent sleep and greater confidence that you have tools to respond when sleep becomes difficult again.
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We consider your concerns, responsibilities, and readiness for change when planning treatment. Your sleep tracking helps us tailor recommendations and adjust them as we go.
If you’re eager to get started, we may be able to offer concrete strategies following the second session, depending on your assessment and the information available.
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With your permission, we can collaborate with other medical professionals involved in your care. This can be especially helpful when medication or other health concerns are part of the picture.
For insomnia during pregnancy or after childbirth, we strongly encourage coordination with your treating OB-GYN.
Insomnia Treatment in San Diego & Online in California
In-person in Mission Valley + telehealth throughout California & Florida
Our work focuses on adults seeking specialized treatment for insomnia, including sleep difficulties that occur alongside anxiety, OCD, or trauma.
You don’t have to keep figuring out your sleep problems on your own.
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You don’t have to keep figuring out your sleep problems on your own. —
Start Insomnia Treatment in San Diego
We offer free 15-minute consultation calls to help you determine if this approach is the right fit for you. This is an opportunity to ask questions, learn more about how we work, and explore what next steps could look like.
FAQs
Frequently asked questions about Insomnia Treatment
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Sleep hygiene focuses on habits and surroundings that support sleep. CBT-I goes further by addressing the specific thoughts and behaviors that can maintain insomnia.
Treatment uses your sleep patterns to guide changes and helps you work through the worry and frustration that often build around poor sleep.
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The pace of improvement varies. We’ll review your sleep tracking and your experience regularly to understand what is changing and where you need more support.
Practicing between sessions is an important part of treatment. If progress is slower than you hoped, we’ll work together to understand why and consider adjustments.
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We specialize in these concerns and can incorporate them into your treatment plan. Together, we’ll explore how they affect your sleep and which areas need attention.
Your treatment will reflect the full picture of what you are experiencing.
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Yes. We work with adults experiencing insomnia during the perinatal period, including difficulty sleeping even when there is an opportunity to rest.
We tailor treatment to your circumstances and strongly encourage collaboration with your treating OB-GYN.
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Let us know about your sleep medications during the consultation so we can discuss whether our approach is a good fit.
We do not provide insomnia treatment for clients who plan to continue using benzodiazepines for sleep over the long term. We can work with clients who are tapering these medications under a physician’s care and can collaborate with that provider.
Any medication changes should be managed by your prescribing clinician. Do not stop or taper medication on your own.
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The goal is more consistent, restorative sleep and less distress around sleep. Difficult nights can still happen.
Treatment helps you build skills for improving sleep and responding to setbacks without becoming caught up in the same cycle of worry and frustration.
you can finally feel rested
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reach out today
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you can finally feel rested — reach out today —