Sleep & Insomnia Therapy
CBTi Therapy | Los Angeles, California & New York
Overview
Sleep difficulties are one of the most common and distressing concerns for adults, especially those living with stress, chronic illness, pain, or anxiety. I provide evidence-based sleep and insomnia treatment using Cognitive Behavioral Therapy for Insomnia (CBT-I) and ACT (when appropriate) for adults in Los Angeles, California, and New York via telehealth.CBT-I is the gold-standard treatment for chronic insomnia and is recommended as the first-line treatment by the American Academy of Sleep Medicine. It is a structured, skills-based approach that helps improve sleep quality, reduce nighttime awakenings, and restore confidence in sleep — without reliance on sleep medications.Who I Work With
Sleep and insomnia therapy may be a good fit if you experience:Difficulty falling asleep or staying asleepEarly morning awakeningsNon-restorative or poor-quality sleepRacing thoughts or anxiety at nightSleep difficulties related to chronic illness, pain, or medical conditionsLong-term insomnia or dependence on sleep medicationsFrustration, fear, or loss of trust in your ability to sleep
I work with adults across Los Angeles, California, and New York, and frequently support individuals with complex medical or mental health histories.What is CBT for Insomnia (CBT-I)?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a short-term, evidence-based treatment that targets the thoughts, behaviors, and physiological patterns that keep insomnia going — even when the original trigger has passed.CBT-I focuses on:Re-regulating the body’s sleep drive and circadian rhythmReducing sleep-related anxiety and hyperarousalChanging unhelpful beliefs about sleepStrengthening the bed–sleep connectionBuilding sustainable, personalized sleep routines
CBT-I is effective for both primary insomnia and insomnia that occurs alongside anxiety, depression, chronic pain, medical conditions, or stress.What Sleep Treatment May Include
Sleep and insomnia treatment is individualized, but may include:Sleep education and circadian rhythm supportStimulus control and sleep consolidation strategiesCognitive strategies for sleep-related worry and ruminationRelaxation and nervous system regulation techniquesBehavioral pacing and daytime energy managementAddressing sleep habits that unintentionally maintain insomniaSupport for tapering sleep medications (in coordination with prescribing providers, when appropriate)
Treatment is collaborative, structured, and paced carefully to support both effectiveness and sustainability.CBT-I FAQ
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CBT-I (Cognitive Behavioral Therapy for Insomnia) is a structured, evidence-based treatment that targets the thoughts, behaviors, and physiological patterns that maintain chronic insomnia. It is recommended as the first-line treatment for chronic insomnia by the American Academy of Sleep Medicine and the American College of Physicians. Sleep hygiene — habits like limiting caffeine or keeping a consistent bedtime — can be helpful but rarely resolves chronic insomnia on its own. CBT-I goes deeper, addressing the underlying patterns that keep insomnia going even when the original trigger has passed, through techniques such as sleep restriction, stimulus control, and cognitive restructuring.
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CBT-I is a short-term treatment, typically completed in 4 to 8 sessions. Most people begin to notice improvements within the first few weeks. Unlike sleep medications, the benefits of CBT-I tend to persist — and often continue to improve — after treatment ends.
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Yes, although with some adjustments (and potentially longer treatment course).
CBT-I is effective for insomnia that occurs alongside anxiety, depression, chronic pain, and other medical conditions. Treating insomnia with CBT-I often leads to improvements in mood and daytime functioning as well. I frequently work with adults who have complex medical or mental health histories alongside their sleep difficulties.
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Yes. CBT-I is well-suited to telehealth delivery and has been shown to be effective in video-based formats. I provide CBT-I via secure, HIPAA-compliant telehealth to adults located in California and New York.
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Sleep medications can provide short-term relief but do not address the underlying causes of insomnia and are not recommended as a long-term solution. CBT-I targets the root behavioral and cognitive factors that maintain insomnia, producing improvements that last beyond the end of treatment. CBT-I can also support gradual tapering of sleep medications in coordination with your prescribing provider.
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See the full CBT-I FAQ, or contact me to schedule an initial phone consult.
About the Psychologist
Hi, I’m Elika! I’m a licensed clinical psychologist based in Los Angeles and have advanced training in health psychology and mind–body medicine. For over 10 years, I have worked in integrated medical and healthcare settings, and also maintain a telehealth private practice serving Los Angeles and California residents. I have worked all across the medical system, including in Pain Management, Sleep Medicine, Movement Disorders/Parkinson’s Disease, Oncology, Primary Care, Cardiopulmonary Rehabilitation, and Palliative Care. I’ve also worked on inpatient unites in Bone Marrow Transplant and Oncology, and Palliative Care. My approach integrates ACT, mindfulness, pacing strategies, CBT-informed tools, and self-compassion.