CBT-I (Cognitive Behavioral Therapy for Insomnia)

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Evidence-based CBT-I treatment for insomnia in Arlington, MA and across Massachusetts

If you struggle with falling asleep, staying asleep, or waking too early—and sleep problems have lasted for months or even years—CBT-I may be one of the most effective treatments available. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based therapy that treats insomnia at its root rather than masking symptoms. At Integrative Psychology, our licensed and experienced therapists offer CBT-I for adults in Arlington, Massachusetts, and via secure telehealth across Massachusetts.

CBT-I: The Gold-Standard, Evidence-Based Treatment for Insomnia

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CBT-I is a specialized form of cognitive behavioral therapy designed specifically to treat chronic insomnia.
Rather than focusing only on sleep hygiene or medications, CBT-I works by:
 • Resetting sleep-wake rhythms and strengthening sleep drive
 • Reducing nighttime arousal
 • Changing learned patterns that maintain insomnia
 • Addressing thoughts and behaviors that interfere with sleep
CBT-I is recommended as a first-line treatment for chronic insomnia by major medical and sleep organizations, as research shows it to be highly effective, even more so than sleep medications.






CBT-I may be a good fit if:

• You have difficulty falling asleep
 • You wake frequently during the night
 • You wake earlier than desired and can’t fall back asleep
 • Sleep feels light, restless, or unrefreshing
 • Insomnia has lasted longer than a few weeks
 • Anxiety or racing thoughts keep you awake
 • You rely on sleep medications but want alternatives
 • You’ve tried “everything,” but sleep still feels fragile
CBT-I is often effective even when insomnia is long-standing or occurs alongside anxiety, depression, trauma, or chronic pain.







What Is CBT-I?

Who CBT-I Is For

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CBT-I is a structured, time-limited therapy that typically includes several core components:

  • Sleep Assessment and Tracking
  • We begin by understanding your sleep patterns, routines, and factors maintaining insomnia.
  • Behavioral Interventions
  • These strategies help retrain the brain to associate the bed and nighttime with sleep rather than frustration or alertness.
  • Cognitive Strategies
  • CBT-I addresses unhelpful beliefs and worry about sleep that increase arousal and interfere with rest.
  • Circadian Rhythm Support
  • Treatment supports more consistent sleep-wake timing and alignment with natural biological rhythms.
  • Nervous System Regulation
  • When appropriate, CBT-I is combined with strategies to calm nighttime hyperarousal and stress physiology.
  • The process is collaborative and carefully paced to minimize discomfort and support long-term improvement, and goes beyond just sleep hygiene.


How CBT-I Works

CBT-I for Trauma-Related Sleep Problems and Nightmares

CBT-I can be especially helpful when insomnia overlaps with:

• Trauma or PTSD
 • Anxiety or panic
 • Nighttime hypervigilance
 • Fear of not sleeping
 • Nightmares or distressing dreams
When sleep problems are trauma-related, CBT-I is delivered within a trauma-informed framework, often alongside other therapies such as EMDR or nightmare-focused interventions.





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Clients often seek CBT-I for:

 • Chronic insomnia
 • Difficulty falling or staying asleep
 • Sleep anxiety
 • Daytime fatigue
 • Cognitive fog related to poor sleep
 • Mood changes related to insomnia
 • Dependence on sleep aids
Many people experience meaningful improvement within weeks, with benefits that persist long after treatment ends.




What CBT-I Can Help Improve

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• CBT-I is typically conducted over a defined number of sessions
 • Sessions are usually weekly
 • Care is available in Arlington, MA and via telehealth across Massachusetts
 • Treatment is structured, practical, and goal-oriented
 • Progress is monitored and adjusted throughout
CBT-I requires active participation, but many clients find the process empowering and reassuring once they understand how sleep works. Our licensed and experienced therapists are here to help!





What to Expect

CBT-I Within an Integrative Framework

At Integrative Psychology, CBT-I is often integrated with:
• Anxiety therapy
 • Trauma therapy (including EMDR)
 • Behavioral medicine approaches
 • Biofeedback or neurofeedback, when appropriate
 • Mind-body and relaxation strategies
This allows treatment to address insomnia alongside the broader factors affecting sleep and well-being.






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Why Choose Integrative Psychology for CBT-I

Integrative Psychology is a private-pay group practice with specialized experience in sleep, stress physiology, and mind-body treatment.

What sets us apart:
 • Advanced training in evidence-based CBT-I
 • Trauma-informed delivery
 • Integration with anxiety, trauma, and health-related care
 • Thoughtful pacing and individualized treatment
 • Focus on sustainable, long-term sleep improvement
We know how to help clients sleep better and prevent insomnia from returning in the future.



If insomnia is affecting your quality of life, CBT-I can offer a lasting solution.

Our highly-trained, fully licensed therapists provide CBT-I treatment for adults in Arlington, Massachusetts, and telehealth therapy throughout Massachusetts.
Schedule a free consultation to discuss your sleep concerns and explore whether CBT-I is the right fit for you.
Restful sleep is possible—with the most effective approach.

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