If you’ve been struggling with insomnia, you may have heard of CBT-I (Cognitive Behavioral Therapy for Insomnia) — but what does therapy actually look like?

In this post, I’ll walk you through what to expect in CBT-I sessions so you know exactly how the process works.

CBT-I is Short-Term and Structured

Unlike open-ended therapy, CBT-I has a clear structure. Most people complete treatment in about six to eight sessions, often meeting once a week in the beginning and sometimes tapering to every other week as progress builds.

The goal is simple: to give you a step-by-step roadmap that retrains your sleep system and helps you sleep naturally again.

What Happens in the First Session

The first session is focused on understanding your sleep history:

• How long you’ve been struggling

• What you’ve already tried

• How insomnia is affecting your daily life

You’ll also learn how to use a sleep diary. This is a simple daily log that tracks when you go to bed, when you wake up, and how rested you feel. It’s not about doing it “perfectly” — it’s about getting a clear picture of your sleep patterns so we can tailor treatment to your needs.

Week-to-Week: What Therapy Involves

Each CBT-I session builds on the one before. Based on your sleep diary, we’ll make gradual changes to strengthen your natural sleep drive and quiet nighttime anxiety. This may include:

• Adjusting your sleep schedule to reset your body’s clock

• Strengthening the connection between your bed and sleep (instead of tossing and turning)

• Learning cognitive tools to handle racing thoughts at night

• Developing a wind-down routine to help your brain shift into rest mode

CBT-I is highly collaborative — you and your therapist work together to experiment, troubleshoot, and find the strategies that fit your life best.

What People Notice During CBT-I

Many people begin noticing changes within the first couple of weeks. One common surprise? You may actually spend less time in bed at first.

That might sound backwards, but it’s intentional: reducing time in bed builds up stronger sleep pressure, which leads to deeper, more consolidated sleep. Over time, as your body relearns to sleep efficiently, we gradually expand your sleep window so you can get more hours of refreshing rest.

Why CBT-I Works

By combining behavioral changes with strategies to reduce nighttime worry, CBT-I helps retrain both your body and mind. The result? Falling asleep faster, fewer night wakings, and more energy during the day — without relying on medication.

Ready to Take the Next Step?

CBT-I is a proven, short-term therapy that can help you reclaim natural, restorative sleep.

This post is part of my CBT-I video series. Next up: The Science Behind CBT-I: Why It Works for Better Sleep

If you’re ready to see whether CBT-I is right for you, book a free consultation today.