CBT-I Therapy in Portland & Milwaukie | Online Across OR
Evidence-based tools to help you sleep better and restore your energy.
You Know This Kind of Tired
You lie down and your mind starts. Or you fall asleep easily enough and wake at 3am with your thoughts already running. Or you sleep but never feel rested,never quite arriving at the kind of restoration that sleep is supposed to provide. You watch the clock. You calculate how many hours you have left if you fall asleep right now. You feel the anxiety of not sleeping begin to layer on top of the original sleeplessness, until the bed itself starts to feel like a place associated with vigilance rather than rest. You have tried everything and none have helped and you are still stuck feeling tired…Doctors, intense sleep routines, medications, etc. And then the day comes, flattened, foggy, held together with caffeine and willpower. CBT-I offers a structured, practical approach to help you understand your sleep patterns, reduce anxiety around bedtime, and create routines that actually work for you.
You are not broken.
WHAT WE OFFER
We believe in treating the whole person, not just the presenting symptom.
Insomnia rarely exists in isolation. If you are neurodivergent, your experience of insomnia may have particular characteristics worth understanding. The racing thoughts, the hyperfocus that hijacks bedtime, the sensory sensitivities that make sleep environments complicated. If you are living with chronic illness or chronic pain, the relationship between your body and sleep is its own layered and tender territory. If anxiety or depression is part of your picture, that is something we can address alongside or woven into the insomnia work.
CBT-I addresses the insomnia directly and effectively. And where other experiences are contributing to or compounding the sleep difficulty, we are equipped to hold those threads too. Our clinicians bring a trauma-informed, holistic lens to this work, which means the structured components of CBT-I are always delivered within a relational, attuned, and genuinely collaborative therapeutic relationship.
HOW IT WORKS
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard, evidence-based treatment for chronic insomnia.
CBT-I works by identifying and changing the thoughts, behaviors, and patterns that have developed around sleep, often without you realizing it, and that are now maintaining the insomnia even when the original cause has resolved. It is structured, time-limited, and genuinely effective for most people who complete it. It is not a relaxation technique. It is not sleep hygiene advice. It is a comprehensive, clinically grounded treatment that addresses insomnia at its root.
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CBT-I is typically delivered in as few as six to eight sessions and they are focused just on your sleep relationship/health.
The treatment works to address this at three levels simultaneously, and for many clients, these levels connect naturally to things already present in our work together. Behaviorally, we change the patterns and associations that insomnia has built around the bed and bedtime. Cognitively, we work with the thoughts and beliefs about sleep that are maintaining anxiety and keeping the cycle going. And physiologically, we address the nervous system hyperarousal that makes rest genuinely hard to access — drawing on the same somatic and regulatory awareness that runs through our broader approach to trauma, chronic illness, and neurodivergence. Throughout, we track your sleep and adjust as we go, always holding the structure of the treatment within the warmth and attunement of a real therapeutic relationship. We go beyond just logistics to look at you as a full person and don’t apply a “one size fits all model” so while this work is grounded in research your experience and known truths dictate the treatment.
FAQ
We know that starting therapy can feel like a big step, and it’s normal to have questions about how it all works. Here, you’ll find answers to some of the most common questions we hear from new clients.
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Most clients notice changes in 6–8 sessions, but it depends on your sleep patterns and how consistently you apply the strategies. We tailor each plan to your life and needs.
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Nope. CBT-I helps you understand and shift the thoughts, habits, and body responses that keep insomnia going. It’s evidence-based and practical, aimed at helping you sleep better in a way that lasts.
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Yes. We often integrate trauma-informed care, mindfulness, and other supportive strategies to make your sleep plan feel safe, sustainable, and aligned with your overall goals and lifestyle.
We also love working with your other providers if you are already engaged in other therapy types.
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YES!
Peoples relationship with their sleep medications and supports. We will work with whatever goals you have with your medication but sleep medications do not hinder treatment and giving them up is not a requirement.
GET IN TOUCH
Take the First Step Toward Better Sleep
Rest is not a luxury. It is not something you earn by being productive enough, stressed enough, or exhausted enough to deserve it. It is a biological need, one that your body knows how to meet, and that CBT-I can help you get back to. You have been tired long enough. There is a way through this, and we would be honored to help you find it.