Therapy for Insomnia for Adults in Virginia
Sleep Support That Works for You
You Deserve Rest.
As a Neurodivergent person, I know how hard getting a good night’s sleep can be with a busy brain. Much of the “tried and true” sleep advice touted in the Wellness World simply doesn’t work for Neurodivergent people or can even make things worse. After years of failed attempts to “fix my sleep”, I was convinced that chronic insomnia would forever run my life. Eventually, I found CBT-I and learned how to better adapt it for my brain. Now, I am passionate about helping Autistic folks and ADHDers improve their relationship with sleep with the use of a tailored-to-you structured program to bring more rest to your nights.
With the right support, you can make peace with sleep.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, evidence-based treatment for chronic sleep difficulties. Instead of focusing on quick fixes, CBT-I helps you reset your sleep system so that sleep becomes more consistent, restorative, and predictable. I use an adapted, neurodivergent-friendly version of CBT-I to support Autistic folks and ADHDers.
CBT-I treatment is typically completed in 6-8 virtual sessions together and involves between-session tracking and skills practice. This is a very active process and involves diving much deeper than prescribing standard sleep hygiene techniques (though those are important too).
Together, we’ll:
Identify patterns that are disrupting your sleep
Explore sensory supports to improve sleep
Use a sleep diary to guide treatment
Adjust your sleep schedule to improve sleep efficiency
Reduce time spent lying awake in bed
Address racing thoughts and sleep-related anxiety
Build a sustainable sleep routine that works for your life
Important to Know
CBT-I can involve temporary changes to your sleep schedule, which may lead to short-term increases in sleepiness or fatigue. This is a normal part of the process and typically improves as your sleep becomes more consolidated.
I’ll guide you through this carefully and adjust as needed to keep the process safe and manageable.
CBT-I is designed for insomnia. If there are signs of a medical sleep condition (like sleep apnea, restless leg syndrome etc.), I may recommend a referral for further evaluation alongside or before treatment. CBT-I treatment often involves temporary sleep restriction which can be more detrimental to folks with Bipolar Disorder or Epilepsy. If CBT-I isn’t the best option for you, I am happy to provide referrals to get you the care you deserve.