Insomnia Treatment in Houston | Cognitive Behavioral Therapy for Insomnia (CBT-I)

If you’re here, it’s likely you’re struggling with more than just an occasional sleepless night. Maybe your insomnia has been ongoing for months or even years. You might have tried various strategies to improve your sleep with little success, and you’re wondering if there’s a solution that actually works—without resorting to medication.

At Houston Center for Valued Living, we offer Cognitive Behavioral Therapy for Insomnia (CBT-I), a non-medication, evidence-based treatment that addresses both the thoughts and behaviors contributing to your insomnia. If you’re ready to take steps toward better sleep, CBT-I can help you break free from sleepless nights.

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What is Insomnia?

Insomnia is a common sleep disorder that affects millions of people each year. It goes beyond just having a restless night. Insomnia can manifest in several ways, including:

Difficulty falling asleep despite feeling tired
Waking up frequently during the night and struggling to fall back asleep
Waking up too early and being unable to return to sleep

Chronic insomnia can have serious effects on your daily life, impacting your mood, concentration, and overall well-being. If you find yourself constantly tired, anxious about sleep, or reliant on sleep aids, it may be time to seek professional help.

Common Symptoms of Insomnia

Many people with insomnia share common struggles, including:

Difficulty falling asleep or staying asleep throughout the night
Feeling tired but unable to nap during the day
Experiencing anxious thoughts about how poor sleep will affect your day
A drop in productivity at work or school due to poor sleep
Irritability and mood swings
A sense of feeling mentally or physically drained throughout the day
Reliance on sleep aids like sleeping pills or over-the-counter medications

If these symptoms sound familiar, it may be time to explore options like CBT-I to help improve your sleep and overall quality of life.

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Our Approach: Cognitive Behavioral Therapy for Insomnia (CBT-I)

At Houston Center for Valued Living, we specialize in Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-I is recognized as the gold standard for treating chronic insomnia without the use of medication. It’s a structured, evidence-based treatment that helps you change the thoughts and behaviors that are contributing to your sleep problems.

How CBT-I Works

CBT-I addresses insomnia by focusing on two key areas:

Cognitive Strategies: These techniques help you identify and change unhelpful thoughts about sleep. For example, if you frequently worry about not getting enough sleep and how it will affect your day, we work to reframe these thoughts and reduce the anxiety that keeps you awake.
Behavioral Strategies: These involve making specific adjustments to your daily habits and sleep routine. This might include changing your bedtime, waking times, or how you handle being awake at night. Techniques like stimulus control (associating the bed only with sleep) and sleep restriction (limiting the amount of time you spend in bed awake) are common in CBT-I.

We also integrate elements of Acceptance and Commitment Therapy (ACT) to help manage anxious thoughts, as well as mindfulness practices to keep you grounded during the night when sleep doesn’t come easily.

Why Choose CBT-I?

Many people with chronic insomnia have tried basic sleep hygiene techniques like avoiding caffeine or setting a bedtime routine, but these methods often aren’t enough on their own. CBT-I goes deeper by addressing the root causes of insomnia. Research shows that CBT-I can help you:

Reduce or eliminate the need for sleep aids
Establish healthier sleep patterns for the long term
Manage anxious or negative thoughts that keep you awake at night
Improve overall mood and energy levels during the day

The best part? Many people experience significant improvements in their sleep within just a few weeks of starting CBT-I.

What to Expect During CBT-I Treatment

CBT-I is a short-term, structured therapy that typically takes about 5-6 sessions. Here’s what the process looks like:

Initial Assessment: During our first session, we’ll discuss your history of sleep problems and do a brief psychological assessment to rule out any other conditions, such as depression or anxiety, that could be affecting your sleep.
Sleep Monitoring: You’ll be asked to keep a sleep log for the first two weeks. This helps us get a clear picture of your sleep patterns and pinpoint the areas that need adjustment.
Sleep Plan Development: Based on your sleep log and preferences, we’ll create an individualized sleep plan designed to gradually improve your sleep. This might include adjusting your sleep and wake times, incorporating relaxation techniques, and addressing unhelpful thoughts.
Ongoing Support: We’ll meet weekly for the first few sessions as you implement the plan, using cognitive and behavioral strategies to stay on track. After that, we can space out sessions as needed or schedule follow-ups to address any lingering challenges.

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Frequently Asked Questions About CBT-I

How quickly will I see improvements in my sleep?
Many people start seeing improvements within 2-5 weeks, although it may take longer if you’re reducing sleep aids or have been struggling with insomnia for a long time. The key is consistency—by sticking to the treatment plan, you can expect to see gradual, lasting improvements.

Do I need to stop taking sleep aids before starting CBT-I?
Not necessarily. Some people choose to wean off sleep aids before starting CBT-I, while others reduce them during treatment. We’ll discuss the best approach for you during your initial assessment. It’s important to consult with your doctor about safely reducing any medications.

Will CBT-I work if I have sleep apnea or another sleep disorder?
Yes, as long as your sleep apnea is being properly treated. Many people with sleep apnea continue to experience insomnia even after their breathing issues are resolved. CBT-I can help address the lingering insomnia symptoms once your sleep apnea is managed.

About Us

Our clinics are conveniently located in Houston’s Montrose / Museum District and the Galleria / Post Oak area, providing easy access for clients across the Greater Houston area. We also offer telehealth services for those located anywhere in Texas. If you’re struggling with insomnia and ready to explore a non-medication approach, Cognitive Behavioral Therapy for Insomnia may be the solution you’ve been looking for.