Recognized as the first-line treatment for chronic insomnia, CBT-I is a structured program that addresses the cognitive and behavioral factors that perpetuate sleep problems. I guide patients through key components such as stimulus control, sleep restriction, and cognitive restructuring to help them build a healthy and sustainable relationship with sleep.
This approach is a powerful alternative or supplement to sleep medications, offering long-term results by retraining the brain and body to fall and stay asleep naturally.
ACT-I offers a unique and highly effective approach by focusing on psychological flexibility. Rather than trying to eliminate troubling thoughts about sleep, patients learn to accept them without judgment. This therapy helps break the cycle of anxiety and struggle that often fuels insomnia, allowing patients to commit to behaviors that align with their values and promote sleep.
ACT-I is particularly beneficial for patients who experience significant sleep-related anxiety or worry, providing tools to navigate the psychological barriers to restful sleep.
MBTI integrates mindfulness meditation with the principles of cognitive behavioral therapy to address the ruminative thoughts and heightened arousal that often contribute to insomnia. Patients learn to observe their thoughts and sensations without judgment, reducing the stress and anxiety associated with not being able to sleep.
This approach cultivates a sense of calm and acceptance, helping patients to disengage from the struggle of sleep and find a path toward more peaceful, natural rest.
| Study / Research Title (emphasizing benefit) | Journal / Source | Link |
|---|---|---|
| CBT-I Significantly Improves Chronic Insomnia: Systematic Review and Meta-analysis | Annals of Internal Medicine, 2015 | https://pubmed.ncbi.nlm.nih.gov/26054060/ |
| Behavioral and Cognitive Therapies Reduce Insomnia Severity: Meta-analysis Evidence | Sleep Medicine Reviews, 2018 | https://pubmed.ncbi.nlm.nih.gov/28392168/ |
| CBT-I Components and Delivery Formats Found Effective for Chronic Insomnia | JAMA Psychiatry, 2024 | https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2814164 |
| Digital CBT-I Demonstrates Strong Benefits for Older Adults with Insomnia (SHUTi OASIS Trial) | npj Digital Medicine, 2025 | https://pmc.ncbi.nlm.nih.gov/articles/PMC12274496/ |
| Voice-Activated CBT-I Provides Accessible Relief for Cancer Survivors with Insomnia | JAMA Network Open, 2024 | https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2823907 |
| Internet-Based CBT-I Produces Long-Lasting Sleep Improvements: Randomized Evidence | Lancet Digital Health, 2020 | https://www.thelancet.com/journals/landig/article/PIIS2589-7500(20)30135-7/fulltext |
| CBT-I Enhances Sleep and Daytime Function: Mechanistic Insights | Sleep, 2025 | https://academic.oup.com/sleep/article/48/6/zsaf014/7960093 |
| Web-Based CBT-I Proves Effective for Reducing Insomnia Across Diverse Populations | JAMA Psychiatry, 2017 | https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2589161 |
| CBT-I Reduces Insomnia Severity in Cancer Survivors: Systematic Review & Meta-analysis | Psycho-Oncology, 2016 | https://pubmed.ncbi.nlm.nih.gov/26434673/ |
| Long-Term Benefits of CBT-I on Insomnia Symptoms Confirmed by Meta-analysis | Sleep Medicine Reviews, 2019 | https://www.sciencedirect.com/science/article/abs/pii/S1087079218301965 |
| CBT-I Improves Quality of Life by Treating Insomnia: Systematic Review | Sleep Medicine Reviews, 2022 | https://www.sciencedirect.com/science/article/pii/S1087079222000594 |
| Digital CBT-I Eases Sleep Difficulties in Chronic Pain Patients with Insomnia | Trials, 2025 | https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-025-09013-3 |
| ACT Reduces Insomnia Symptoms Effectively Compared to CBT-I: Pilot RCT | Nature and Science of Sleep, 2023 | https://pubmed.ncbi.nlm.nih.gov/37431325/ |
| ACT Combined with Bedtime Restriction Improves Insomnia Outcomes | Sleep Medicine, 2024 | https://pubmed.ncbi.nlm.nih.gov/38417415/ |
| ACT-Based Behavioral Program Successfully Lowers Insomnia Severity: Pilot RCT | Brazilian Journal of Psychiatry, 2023 | https://pubmed.ncbi.nlm.nih.gov/33331495/ |
| Systematic Review Confirms ACT Benefits for Insomnia and Sleep Quality | BMC Neurology, 2020 | https://bmcneurol.biomedcentral.com/articles/10.1186/s12883-020-01883-1 |
| Stand-alone ACT Improves Insomnia Symptoms: RCT Protocol Highlights Promise | Sleep Medicine, 2024 | https://www.sciencedirect.com/science/article/pii/S2589979124000179 |
| ACT Found Effective for Women Veterans Struggling with Insomnia | J Consult Clin Psychol, 2023 | https://pubmed.ncbi.nlm.nih.gov/37535521/ |
| ACT Helps Reduce Insomnia and Sleep Anxiety in At-risk Populations | American Journal of Managed Care, 2023 | https://www.ajmc.com/view/acceptance-and-commitment-therapy-shown-effective-for-certain-patients-with-insomnia |
| Online ACT Leads to Sustained Improvements in Insomnia and Sleep Disturbance | Scientific Reports, 2025 | https://www.nature.com/articles/s41598-025-87018-3 |
| Mindfulness Meditation Provides Significant Relief from Chronic Insomnia: RCT Evidence | Sleep, 2014 | https://pubmed.ncbi.nlm.nih.gov/25142566/ |
| Mindfulness Meditation Enhances Sleep Quality and Daytime Function in Older Adults | JAMA Intern Med, 2015 | https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998 |
| Mindfulness-Based Therapy Helps Treatment-Resistant Insomnia Patients Sleep Better | Frontiers in Sleep, 2023 | https://www.frontiersin.org/journals/sleep/articles/10.3389/frsle.2023.1072752/full |
| Mindfulness-Based Cognitive Therapy Reduces Insomnia Symptoms in Depression | Frontiers in Psychiatry, 2024 | https://pmc.ncbi.nlm.nih.gov/articles/PMC10834689/ |
| Digital Mindfulness-Based Program Relieves Prenatal Insomnia Symptoms | JMIR, 2025 | https://pmc.ncbi.nlm.nih.gov/articles/PMC12089866/ |
As the first point of contact for many patients with sleep complaints, you are perfectly positioned to recognize the need for a non-pharmacological solution. Many sleep issues are rooted in a combination of biological and psychological factors, and my therapies can serve as a primary or supplementary treatment to improve patient outcomes and their overall quality of life. If you have long-pending cases of sleep issues that are not responding to standard medical care, my programs can offer a new and effective path forward.
Insomnia is a primary symptom of many psychological and psychiatric conditions, including anxiety, depression, and PTSD. I provide specialized, targeted sleep therapies that can be a powerful complement to your work. By addressing the co-morbid sleep issues, I can help reduce patient distress and improve the overall effectiveness of your treatment plan.
Patients with chronic pain conditions, injuries, or restricted mobility often experience fragmented sleep. By addressing the psychological and behavioral components of their sleep difficulties, I can help them improve sleep quality, which in turn can aid in pain management and physical recovery.
Cancer patients frequently experience sleep disturbances due to the disease itself, treatment side effects, and heightened anxiety. These sleep issues can significantly impact their quality of life. My behavioral therapies can help manage this distress and improve sleep patterns, serving as a vital complementary therapy during and after treatment.
Sleep is often disrupted by hormonal changes throughout a woman's life, from pregnancy to menopause. I can provide effective, non-pharmacological strategies to help women manage insomnia symptoms associated with these physiological changes, improving their sleep quality and overall well-being.
Patients undergoing treatment for musculoskeletal issues, such as post-surgical recovery or chronic joint pain, frequently suffer from poor sleep. My programs can provide psychological tools and behavioral strategies to manage sleep-related anxiety and improve sleep efficiency, complementing their physical rehabilitation.
Patients diagnosed with sleep apnea often develop secondary insomnia due to anxiety about using a CPAP machine or fragmented sleep from the underlying condition. My behavioral therapies can help manage these psychological barriers, improving adherence to medical treatment and overall sleep quality.
For patients with conditions like movement disorders, parasomnias, or chronic pain, my therapies provide psychological tools to manage sleep-related anxiety and improve sleep efficiency, even when underlying medical issues persist. My programs can serve as a valuable support for patients who often experience sleep disturbances as a symptom of their primary condition.
Patients with sleep apnea, snoring, or bruxism often develop insomnia due to poor sleep quality or anxiety about their condition. My therapies can help them manage the psychological impact and improve sleep patterns alongside their medical devices.
Frequent nighttime urination (nocturia) is a common cause of sleep disruption. I can provide patients with behavioral strategies to manage sleep anxiety and improve sleep continuity, reducing the distress caused by interrupted sleep.
My programs can be a valuable non-pharmacological solution for patients who have exhausted or wish to avoid medications, complementing your existing treatment plans.
For any collaboration or to discuss a case, please feel free to reach out via WhatsApp or email (info@SleepPsychologist․IN)
