Insomnia

Are you struggling to fall asleep, stay asleep, or wake up feeling refreshed?

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Overcome Insomnia with Proven Therapies: CBT-I and ACT

Rediscover restful sleep.

Are you struggling to fall asleep, stay asleep, or wake up feeling refreshed? Insomnia can take a toll on every aspect of your life—your energy, mood, relationships, and ability to focus. But you don’t have to endure sleepless nights alone. At True North Psychology, Ellen Ross, PsyD specializes in evidence-based approaches to help you overcome insomnia and reclaim the restorative sleep you deserve.

Addressing insomnia matters.

Chronic insomnia is more than just frustrating; it can have serious impacts on your physical and mental health. Left untreated, it may contribute to conditions such as:

  • Anxiety and depression
  • Reduced cognitive performance
  • Weakened immune function
  • Increased risk of chronic diseases like heart disease and diabetes

Insomnia doesn’t just impact you at night, it also affects how you feel and function during the daytime.

The good news? Insomnia is treatable, and we’re here to help.

You Aren't Alone

Millions of people each night have challenges with falling asleep or staying asleep. Insomnia can show up as a brief problem, or become an ongoing issue:

30 to 35% have brief symptoms of insomnia.
15 to 20% have a short-term insomnia disorder, which lasts less than three months.
10% have a chronic insomnia disorder, which occurs at least three times per week for at least three months.

Cognitive Behavioral Therapy for Insomnia (CBT-I): A Gold Standard Approach

CBT-I is a structured, short-term, and highly effective treatment designed to address the root causes of insomnia. Unlike medications that may only mask symptoms, CBT-I helps you change the thoughts and behaviors that disrupt your sleep.

With CBT-I, we’ll work together to:

  • Identify and challenge unhelpful sleep beliefs (e.g., “If I don’t sleep 8 hours, I won’t function tomorrow.”)
  • Adjust habits that interfere with sleep, such as inconsistent sleep schedules or excessive screen time.
  • Practice relaxation techniques to calm the mind and prepare for restful sleep.
  • Use stimulus control strategies to re-associate your bed with sleep, not frustration.

Acceptance and Commitment Therapy (ACT) for Insomnia: A Compassionate Perspective

For some, the struggle with insomnia is amplified by the anxiety and frustration that come from trying to control sleep. This is where ACT can be transformative.

ACT for insomnia helps you:

  • Develop mindfulness skills to observe your thoughts and feelings about sleep without judgment.
  • Let go of the struggle with sleep and shift your focus to what matters most in your life.
  • Cultivate acceptance of sleeplessness on difficult nights, reducing the emotional toll of insomnia.
  • Align your actions with your values, so you can thrive even when sleep is imperfect.

Together, CBT-I and ACT form a powerful combination to address both the behavioral and emotional aspects of insomnia, helping you break free from sleepless nights.

What to expect from treatment

Our therapy sessions are:

  • Customized to your needs: We’ll design a plan that fits your unique sleep challenges and goals.
  • Focused on empowerment: You’ll learn practical tools and strategies to improve your sleep independently.
  • Flexible: We offer in-person sessions at our California office and online therapy for your convenience.

You can find the road to living the life you want to be living!

Reach out today to schedule your no cost consultation.

Or, call 669-240-1003.