FAQ

Insomnia isn't just an occasional bad night. It's a pattern: trouble falling asleep, staying asleep, or waking too early, several nights a week for weeks at a time, along with daytime effects like fatigue, irritability, or trouble concentrating. You don't need a formal diagnosis to reach out. If sleep has been hard for a while and it's affecting your life, that's enough to start a conversation, and we'll do a thorough assessment together during your first session.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, evidence-based treatment for chronic insomnia, recommended ahead of sleep medication. Instead of just talking about sleep, it addresses the thoughts and behaviors keeping you awake, and retrains your brain's association with sleep. It's structured and targeted, and most people see meaningful improvement, often within 6 to 8 sessions. Read more about how we work.

It depends on your progress, but most people complete the program in about 6 to 8 sessions, often meeting weekly. Some people need a little less time, some a little more. Either way, the skills you build are meant to stay with you long after the program ends.

Yes. Since we're not able to prescribe or manage medication, we'll coordinate with your doctor or prescriber throughout the process, so CBT-I can help retrain your brain to fall asleep and stay asleep without relying on medication long-term.

Yes. CBT-I is a short, targeted treatment focused only on sleep. Many clients get the best results by continuing their work with their current therapist on other concerns, while seeing us specifically for the insomnia piece.

Yes, as long as you also have an insomnia-related goal. CBT-I addresses the thoughts and behaviors that drive insomnia specifically, so it can work alongside treatment for other sleep disorders.

Yes. Sleep, trauma, and stress are often deeply connected, and much of our work lives right at that overlap. Alongside CBT-I, we offer individual psychotherapy for trauma, adverse childhood experiences, stress and burnout, and anxiety. During your free consultation, we'll figure out together whether CBT-I, individual psychotherapy, or a combination of both fits your goals best.

All sessions are virtual, which means you can access care from wherever you are, with no commute, no waiting room, and no parking. Right now, we're able to see clients located in Maryland. More states are on the way, so stay tuned.

Yes. Sessions are available in English and Spanish, whichever feels more natural to you. You're welcome to move between the two, even mid-session.

No. As a Licensed Clinical Professional Counselor, medication isn't something we prescribe. If medication seems worth exploring, we can talk through that together and coordinate with your doctor or a psychiatrist as needed.

We're an out-of-network provider, so we don't bill insurance directly. Many plans offer out-of-network benefits that reimburse a portion of the cost, and we provide a superbill after each session that you can submit yourself. We also partner with Mentaya to make checking your benefits easier. See full details on the rates page.

Cost shouldn't be the reason you don't get support. A limited number of sliding-scale spots are available on a case-by-case basis. Bring it up during your free consultation, and we'll do our best to find something that works.

Fill out the form below and a member of our team will reach out to schedule your free 15-minute consultation. Be sure to include a few days and times that work for you, so we can connect as quickly as possible.

It's a short video call, or just a phone call if you feel more comfortable, simply to get to know each other. You'll share a bit about what's going on and what you're hoping for, and get a feel for how we work. There's no obligation to continue afterward.

That's completely okay, and honestly, most people feel that way. Finding the right therapist is a deeply personal process. Take your time, ask questions during the consultation, and know that there's no pressure to decide on the spot.