Frequently Asked Questions

What if this doesn’t work for me?
CBT-I has helped a lot of people. Around 70-80% of those who stick with it see strong improvements. My role is to guide you through the process, especially when it feels frustrating or unclear. 

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Still, I won’t pretend it works for absolutely everyone. Results depend on a mix of things: your body, your habits, your follow-through, your health. I bring structure and support, but real changes happen in your daily life.

 

Why do medical conditions need to be addressed first?
CBT-I works when your system is able to engage with the method. If something physical or psychological is actively disrupting your sleep – like untreated medical issues, deep depression, or intense anxiety — we need to stabilize that first – CBT-I won’t be able to do its job well.

 

The method is powerful, but it assumes the body is able to sleep once the system is rebalanced. If there’s something medical standing in the way, we need to deal with that first. Then the behavioral work can actually land.

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Can I start if I'm using sleep medication?
Yes. Many people begin this process while still taking sleep meds. We’ll talk through where you are right now. If you want to make changes to your medication, that’s something you’d always do with your doctor. But tapering off of medication does work with CBT-I.

 

Why might the process feel uncomfortable?
Part of this work involves helping your sleep systems reset. That may involve temporary changes to your schedule or routines that feel challenging at first. This phase is short-term – and we’ll work through it together.

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Because we’re working directly with one of your most basic needs – sleep. That means making changes to things your system is used to. And that can feel hard. But it’s short-term discomfort for long-term stability in your sleep and comfort. You’ll never be doing it alone – I’ll be there to guide and adjust with you.

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What does the actual process look like?
We meet regularly, usually once a week. You’ll track your sleep. I’ll help you make sense of the patterns. We apply a step-by-step plan and adjust as needed. Most people need about 5–8 sessions, but it really depends on your situation.

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What happens after we're done?
My goal is to give you the tools to maintain your progress long-term. Usually, the work we do together brings you up to about the 7th or 8th floor (if we imagine your “sleep building” has 12 floors). After that, a lot of people keep climbing on their own. Some come back for a check-in later. Either way, my goal is that you leave with tools, confidence, and a way forward.

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Do you work online or in-person?
Everything is online, which means we can work together no matter where you are.