Sleep & Insomnia
You lie in bed and toss and turn for hours.
It doesn't have to be this way.
Chronic insomnia is not a willpower problem. It is not who you are. It is a treatable condition, and the most effective treatment is not a pill. It is therapy.
Does This Sound Familiar?
You know the feeling all too well.
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You dread bedtime
The moment you lie down, your mind starts racing. You stare at the ceiling, watching the clock, calculating how many hours you have left if you fall asleep right now.
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You wake up in the middle of the night
2am, 3am, 4am. You're awake and you don't know why. Or you do know why, and you can't stop thinking about it. Getting back to sleep feels impossible.
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Daytime is exhausting
You drag yourself through the day on caffeine and willpower. Your focus is shot. You're short with people you love. You cancel things because you're too tired.
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You've tried everything
Melatonin. Sleep hygiene tips. No screens before bed. White noise. A new pillow. Nothing sticks, or it works for a few days and then doesn't.
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You're worried about depending on medication
Maybe you've tried sleep medication. Maybe you're afraid to. Either way, you don't want to need something every night just to function.
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It's been going on for months
This isn't a bad week. It has become a pattern. You can't remember the last time you woke up feeling genuinely rested. You've started to believe this is just how it is for you.
It is not just how it is for you. Chronic insomnia is one of the most treatable conditions in mental health, and you do not have to white-knuckle through it anymore.
What's Actually Happening
Your brain learned to be awake at night. We can unteach it.
Chronic insomnia is almost never just about sleep. It starts with stress, a health scare, or a life change, and then something shifts. Your brain starts associating your bed with wakefulness and anxiety instead of rest. The harder you try to sleep, the more alert your nervous system becomes. It becomes a loop you can't break on your own.
The tips that work for normal sleepers stop working for you because the problem isn't your habits anymore. It's the association your brain has built between night and threat. That is not a character flaw. It is a conditioned response, and it responds to a very specific kind of treatment.
The Solution
CBT-I: The treatment that actually works.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard treatment recommended by sleep specialists, the American Academy of Sleep Medicine, and the American College of Physicians, ahead of sleep medication. Research consistently shows it outperforms medication for long-term results, with effects that last well after treatment ends.
CBT-I does not put you to sleep. It retrains your brain's relationship with sleep by targeting the specific thoughts and behaviors that are keeping you awake. It works with your biology, not against it.
80%
of people with chronic insomnia improve significantly with CBT-I
8
sessions in the Grey Wellness CBT-I program, structured, focused, time-limited
Lasting
results that stay with you, not a solution you have to take every night
What to Expect
What sessions actually look like.
Assessment & Sleep History
We start by understanding your sleep: not just what's happening at night, but everything around it: your history, your patterns, your worries about sleep, and what you've already tried. This is not a quiz. It is a real conversation.
Sleep Restriction & Stimulus Control
This is the core of CBT-I, and yes, the name sounds counterintuitive. We temporarily compress your time in bed to rebuild your sleep drive and break the association between your bed and wakefulness. It requires commitment for a few weeks, but it works.
Cognitive Work: Changing the Story About Sleep
We address the thoughts that fuel the cycle: "I'll never sleep again," "One bad night ruins everything," "I need 8 hours or I can't function." These beliefs are real, and they make insomnia worse. We examine them and replace them with something more accurate.
Relaxation & Arousal Reduction
You will learn tools to bring your nervous system down when it's activated at night, using not generic breathing exercises but specific techniques that fit how you actually experience nighttime anxiety.
Relapse Prevention & Long-Term Planning
Sleep can dip again after stressful periods. Before we finish, we make sure you know exactly what to do if that happens, so you never end up back at square one.
One important note: CBT-I is structured and it asks something of you between sessions, primarily tracking your sleep and making some temporary adjustments to your schedule. It is not passive. The people who get the most out of it are the ones willing to engage with the process, even when it feels uncomfortable at first. Mónica will guide you every step of the way.
Ready to stop dreading bedtime?
A 15-minute free consultation is the first step. No commitment required.
Book Free ConsultationWhat Gets Better
What life looks like when you sleep again.
Sleep is not just rest. It is the foundation everything else is built on. When it is broken, everything is harder. When it is restored, you feel it in every part of your life.
You stop dreading the night
Bedtime stops being something you brace for. You get into bed without that knot in your stomach. You fall asleep because your body knows how to again.
You wake up feeling like yourself
Not groggy, not depleted. Rested. Ready. You remember what it felt like to have energy in the morning and you have it again.
Your whole mood shifts
The irritability, the anxiety, the low-grade feeling that everything is harder than it should be. So much of that was sleep. You find yourself patient again. Present again. Like yourself again.
You stop being afraid of bad nights
Everyone has a bad night occasionally. What changes is that a bad night doesn't spiral anymore. You have the tools to handle it and you trust yourself to recover.
Your focus and memory come back
The brain fog lifts. You can think clearly, remember things, make decisions without feeling like you're wading through mud.
You are fully present again
Not just getting through the day. Actually in it, with your family, your work, your life. Sleep was the thing standing between you and that, and now it isn't.
Your Therapist
Mónica Grey, MS, LCPC, NCC
I am a bilingual therapist specializing in CBT-I and I am a member of the Society of Behavioral Sleep Medicine. Sleep is not just something I treat. It is something I genuinely care about. I believe the world would be a better place if everybody slept better.
I work with adults who are exhausted from being exhausted. People who have tried everything and need something that actually addresses the root of the problem, not just the symptom. CBT-I is that treatment, and guiding people through it is work I find deeply meaningful.
All sessions are virtual, which means you can access care from wherever you are, no commute, no waiting room, no parking. Just real, focused therapy from the comfort of your own home.
Common Questions
The things people ask before they reach out.
Will this actually work for me? I've tried so many things.
How is this different from sleep medication?
How many sessions will I need?
Do I need a diagnosis to start?
I also have anxiety (or depression, or trauma). Can I still do CBT-I?
What does it cost? Do you take insurance?
Do you offer sessions in Spanish?
You've been tired long enough.
Let's get your sleep back.
The free consultation is 15 minutes. You'll talk through what's been going on and we'll figure out together if CBT-I is the right fit. No commitment, no pressure.