Many people struggle with falling asleep, staying asleep, or waking too early. Over time, disrupted sleep can affect mood, concentration, relationships, physical health, and overall well-being. If this sounds familiar, you’re not alone.

The good news is that it’s possible to improve your sleep—without relying on medication—through cognitive behavioral therapy for insomnia (CBT-I).

What is CBT-I?

CBT-I a practical, research-supported treatment that helps individuals address the habits, thought patterns, and behaviors that interfere with restorative sleep. It’s considered the first-line treatment for chronic insomnia by organizations like the American College of Physicians.

Unlike medications (which typically only provide short-term relief), CBT-I gives you the skills and strategies that can lead to long-lasting improvement. This short-term, goal-oriented therapy is designed to improve sleep by focusing on the relationship between thoughts, behaviors, and sleep patterns. It moves beyond general sleep hygiene recommendations and instead addresses the core issues that disrupt sleep.

CBT-I treatment at Molly Sutton Therapy

I offer CBT-I via telehealth and in person at my office in Clive, Iowa, in a supportive, personalized format. My approach integrates education, structure, and collaboration to help you sleep better and more consistently.

CBT-I typically takes place over five to eight weekly sessions and includes:

• Sleep education: Learn about the science of sleep, the sleep cycle, and common contributors to insomnia.

• Stimulus control & sleep scheduling: Develop a consistent sleep-wake schedule, and restore a strong connection between your bed and sleep. This may involve temporarily restricting time in bed to consolidate sleep more effectively.

• Cognitive strategies: Explore and challenge the thoughts that contribute to sleep-related anxiety or unhelpful expectations about sleep.

• Relaxation techniques: Learn body- and breath-based strategies to calm the nervous system and support the transition into sleep.

• Behavioral adjustments: Identify and modify patterns—such as late-night screen time or irregular routines—that can disrupt your natural sleep rhythm.

How to know if CBT-I is a good fit for you

CBT-I may be helpful if you:

• Have difficulty falling or staying asleep

• Feel anxious or alert at bedtime

• Rely on sleep aids but would like to explore other options

• Wake feeling tired or unrefreshed

• Want to build sustainable, long-term sleep habits

This approach can also be adapted for individuals whose insomnia is connected to trauma, anxiety, grief, or chronic pain.

Getting started

Improving your sleep takes time, consistency, and support—but it’s possible. If you’re interested in learning more about CBT-I or would like to begin treatment, I’d be glad to answer your questions and explain the process in more detail.