What is CBT-I?

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the most effective long-term treatment for chronic insomnia. It’s a structured, evidence-based approach that helps you change the habits, thoughts, and patterns that are interfering with your sleep—without relying on medication.

At Theta Sleep Clinic, we specialize in providing customized CBT-I that fits your life and body, not just a generic protocol. Whether your insomnia is recent or something you’ve struggled with for years, CBT-I gives you the tools to sleep more naturally, consistently, and confidently.

How CBT-I Works?

CBT-I helps you explore how your thoughts, routines, and responses to poor sleep might be keeping the cycle going. Your provider will work with you to:

• Understand your unique sleep patterns and challenges
• Identify the unhelpful habits and beliefs that have developed around sleep
• Introduce specific techniques to rebuild a natural sleep rhythm
• Help you gently retrain your brain and body to sleep more efficiently

Most people begin noticing improvements within 2–3 weeks, and experience lasting changes over the course of 4–8 sessions.

What to Expect at Theta Sleep Clinic?

We keep the process simple, supportive, and centered around you:

1. Schedule a consultation
   Your journey begins with a free 20-minute discovery call or a full first visit—your choice. This is your chance to ask questions and share what’s been going on with your sleep.
2. Comprehensive sleep evaluation
   Your first full session includes an in-depth look at your sleep history, patterns, daytime functioning, and contributing factors (like stress, schedule, or medical conditions).
3. Learn how CBT-I works
   We’ll walk you through the core principles of CBT-I and explain how they apply to your situation, in everyday terms.
4. Get a personalized plan
   You’ll receive a custom sleep plan tailored to your schedule, goals, and nervous system—not a one-size-fits-all handout.
5. Build sustainable sleep skills
   Through regular follow-ups, you’ll gain practical tools to manage racing thoughts, shift unhelpful habits, and reinforce a healthy sleep rhythm—without needing to rely on sleep aids long-term.

What is BBTI?

Brief Behavioral Therapy for Insomnia (BBTI) is a streamlined version of CBT-I. It focuses on just the behavioral (action-based) components, such as:

• Optimizing when you go to bed and wake up
• Strengthening your natural sleep drive
• Minimizing wake time in bed
• Using timing and structure to reset your internal clock

BBTI is ideal if you’re looking for a simpler or shorter approach, or if you’re less interested in the cognitive/thought-focused aspects of therapy. It’s often just as effective and can be delivered in as few as 2–4 sessions.

Why Choose CBT-I or BBTI?

These approaches work because they treat insomnia at the source—not just the symptoms.

Unlike sleeping pills or supplements, CBT-I and BBTI help you:

• Rebuild trust in your body’s ability to sleep
• Develop skills you can use for life
• Improve both sleep quantity and quality
• Feel more rested, alert, and in control

You don’t have to settle for “coping” with insomnia. With the right support, restful sleep is a skill you can relearn.

Ready to get started?

We’re here to help. Schedule a free discovery call or book your first visit today—and take the first step toward better sleep.