Understanding our evidence-based approach to treating insomnia
At California Sleep Center & Counseling, we follow a structured yet personalized approach to help you overcome insomnia. Our treatment process is grounded in science and designed for lasting results.
Your journey begins with a comprehensive assessment session with one of our sleep specialists. During this appointment, we'll:
This detailed evaluation allows us to understand your unique situation and tailor treatment specifically to your needs.
Based on your initial assessment, we'll develop a personalized sleep improvement plan that may include:
Your plan will be realistic and adaptable to your lifestyle, with clear steps toward improving your sleep quality.
To monitor your progress and gain insights into your sleep patterns, you'll use our mobile app to:
This data helps both you and your clinician understand what's working and what might need adjustment in your treatment plan.
Regular follow-up sessions with your clinician are essential to the CBT-I process. During these appointments, we'll:
Most patients begin to see significant improvements within 4-8 weeks of consistent treatment.
As you progress through treatment, we'll focus on:
Our goal is not just to help you sleep better now, but to equip you with the tools to maintain healthy sleep for life.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard treatment for chronic insomnia, recommended as the first-line treatment by the American Academy of Sleep Medicine and the American College of Physicians.
Unlike sleep medications, which may provide temporary relief but often come with side effects and diminishing effectiveness over time, CBT-I addresses the underlying causes of insomnia and provides lasting solutions.
Temporarily limiting time in bed to match your actual sleep duration, which helps consolidate sleep and reduces time spent awake in bed. As sleep efficiency improves, time in bed is gradually increased.
Re-establishing the association between your bed and successful sleep by following specific rules that strengthen this connection and break the cycle of conditioned arousal.
Identifying and challenging unhelpful beliefs and thoughts about sleep that contribute to sleep difficulties and anxiety about sleeping.
Optimizing your sleep environment and adopting behaviors that promote good sleep, such as maintaining a consistent sleep schedule and limiting caffeine and screen time.
Learning methods to reduce physical tension and mental arousal that may interfere with falling asleep, such as progressive muscle relaxation, deep breathing, and mindfulness.
Research consistently shows that CBT-I helps 70-80% of insomnia patients achieve significant, lasting improvements in their sleep. Most patients experience benefits within 4-8 weeks, and these improvements are maintained long after treatment ends.
Our evidence-based approach can help you overcome insomnia and rediscover restful nights.
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