CBT for Insomnia (CBT-I) in Teton Valley, Idaho & Jackson Hole, Wyoming
If you've been lying awake for hours, waking in the middle of the night, or dreading bedtime because you know sleep won't come easily, you're not alone. Chronic insomnia is one of the most common health complaints — and one of the most undertreated. The good news is that there's a highly effective, non-medication treatment that works, and the results tend to last.
I offer CBT for Insomnia (CBT-I) in Teton Valley and Jackson Hole, and via telehealth across Idaho, Wyoming, and Utah.
Why Sleep Medication Isn't the Whole Answer
Sleep medication can provide short-term relief, but it doesn't address what's actually maintaining your insomnia. For many people, medication becomes harder to stop over time, and sleep quality remains dependent on it. The American College of Physicians recommends CBT-I as the first-line treatment for chronic insomnia — above sleep medication — precisely because it produces more durable results without the side effects or dependency concerns.
If you've been relying on sleep aids and still not sleeping well, or if you're ready to address the root of the problem rather than managing symptoms night by night, CBT-I may be what you've been looking for.
What Is CBT-I?
CBT for Insomnia is a structured, evidence-based treatment that targets the thoughts, behaviors, and patterns maintaining your insomnia. Unlike sleep hygiene tips you've probably already tried, CBT-I goes deeper — working with the underlying mechanisms that keep the insomnia cycle going.
CBT-I typically includes:
Sleep restriction therapy — consolidating your sleep to rebuild drive and improve sleep quality
Stimulus control — retraining your brain to associate bed with sleep rather than wakefulness and worry
Cognitive restructuring — identifying and shifting the thought patterns that fuel nighttime anxiety
Relaxation strategies — reducing the physiological arousal that interferes with sleep onset
Sleep hygiene — the basics, applied in a way that's actually tailored to your situation
CBT-I is effective for difficulty falling asleep, staying asleep, waking too early, and the anxiety around sleep that often develops over time. It works for people who have never taken sleep medication and for those who want to reduce or stop using it.
What Insomnia Actually Looks Like
Chronic insomnia isn't just the occasional bad night. It's a pattern — difficulty sleeping at least three nights per week, for at least three months, that affects how you function during the day. It often shows up alongside anxiety, and the two can feed each other in ways that make both harder to address.
You might recognize yourself in some of these:
You can fall asleep on the couch but lie awake the moment you get into bed
You watch the clock, calculating how many hours you have left if you fall asleep right now
You feel anxious as bedtime approaches, dreading another bad night
You're exhausted during the day but wired at night
You've tried every sleep tip you can find and nothing sticks
If this sounds familiar, the problem isn't willpower or habits — it's a treatable pattern that CBT-I is specifically designed to address.
What Treatment Looks Like
CBT-I is one of the most efficient treatments in mental health. Most people complete it in 6–8 sessions. We'll start with a thorough sleep assessment and spend the first couple of sessions understanding your specific sleep history, patterns, and what's been maintaining the insomnia. From there we move into active treatment — structured, practical, and tailored to your life.
Fair warning: some components of CBT-I, particularly sleep restriction, feel counterintuitive at first. You may feel more tired before you feel better. Most people find that within a few weeks the improvement is significant and lasting.
I completed basic and advanced CBT-I training through the University of Pennsylvania's Perelman School of Medicine, and I engage in regular consultation with leading experts in the field.
Insomnia and Anxiety — Treating Both
For many people, insomnia and anxiety don't travel alone. Worry, rumination, and hyperarousal are among the most common drivers of chronic insomnia, and they're also central features of generalized anxiety, OCD, and health anxiety. I specialize in anxiety conditions as well as insomnia, which means I'm well-positioned to treat both when they're present together — something that general sleep clinics aren't always equipped to do.
Telehealth CBT-I for Idaho, Wyoming & Utah
CBT-I translates extremely well to telehealth. If you're located in Jackson Hole, Star Valley, Idaho Falls, Salt Lake City, Moab, or anywhere across Idaho, Wyoming, or Utah, virtual sessions are available and fully effective. For people in rural mountain communities where specialty sleep care is limited or requires significant travel, telehealth CBT-I is a practical and evidence-supported option.
Working Together
I practice at Rooted Therapy Cooperative in Driggs, Idaho, and offer telehealth to clients across Idaho, Wyoming, and Utah. I'm currently accepting new clients for CBT-I. I'm happy to coordinate care with your medical team and other providers — sleep concerns rarely exist in isolation, and a collaborative approach tends to produce the best outcomes.
Poor sleep affects everything — your mood, your focus, your body, your relationships. You don't have to keep white-knuckling through it.