Sleep & Insomnia Services in Texas, Florida, and Vermont

CBTI-C • Board of Behavioral Sleep Medicine credential • Stanford-competency trained in CBT-I

I offer online CBT-I throughout Texas, including Houston, Austin, Dallas, and Sugar Land, as well as to clients located in Florida and Vermont.

In-person CBT-I in Sugar Land, TX.

When Sleep Takes Up Too Much Space

You may be exhausted but still find yourself awake at night, watching the clock, wondering why sleep will not come when you need it most. Maybe you fall asleep but wake repeatedly, or your mind seems to switch on the moment your head hits the pillow.

Over time, sleep can begin to take up far too much space, planning around it, worrying about it, trying to make it happen, and wondering how you will function the next day.

CBT-I takes a different approach. Rather than trying harder to sleep, we look at the patterns that may be keeping insomnia going and gradually help sleep become less effortful and less consuming.

The goal is not to control every night. It is to help you spend less time managing, monitoring, and struggling with sleep, and to build greater confidence in your ability to respond when a difficult night happens.

Three Ways to Work on Sleep

Focused Sleep Education & Skills
One session · $190
For adults seeking individualized sleep education and practical, evidence-based strategies.
Best for: “I want to understand my sleep and know what to start doing differently.”

Brief Behavioral Treatment for Insomnia (BBTI)
4 sessions · $570 + assessment
A focused behavioral treatment addressing the sleep patterns that can maintain insomnia.
Best for: “I want a brief, structured behavioral reset.

Standard CBT-I
Typically 6–8 sessions · $190/session
Comprehensive CBT-I with more time for sleep-related worry, rumination, arousal, and setbacks.
Best for: “My insomnia keeps coming back, or my mind stays ‘on’ around sleep.”

Focused Sleep Education & Skills

This session focuses on helping you understand what might be keeping sleep stuck and what you can begin doing differently.

Depending on your concern, we may cover:

  • how sleep drive and the body clock regulate sleep

  • normal sleep cycles and nighttime awakenings

  • why insomnia can continue even when you are exhausted

  • foundational CBT-I strategies

  • how trying to “make” sleep happen can sometimes keep you more awake

  • strategies for responding differently to wakefulness and worry

  • practical next steps based on your sleep concern

This is not a complete course of CBT-I and does not require you to continue treatment. If your symptoms suggest that a more comprehensive sleep assessment, CBT-I, or medical sleep evaluation would be appropriate, we can discuss those options.

BBTI

BBTI is a brief, structured treatment focused primarily on the behavioral patterns that can maintain insomnia.

BBTI focuses on:

  • sleep schedule consistency

  • time-in-bed strategies

  • strengthening sleep drive

  • reducing time awake in bed

  • developing a plan for nighttime awakenings

  • retraining the bed as a cue for sleep

This track is intentionally practical and focused. It may be a good fit when insomnia can be addressed primarily through behavioral changes without needing extensive work with sleep-related worry, rumination, or other complicating factors.

BBTI is not the best fit for every sleep concern. Some sleep problems require a more thorough assessment, medical coordination, or the standard CBT-I track.

Standard CBT-I

CBT-I may be a better fit when insomnia is more persistent or complicated by significant sleep-related worry, rumination, conditioned arousal, or repeated setbacks.

CBT-I focuses on:

  • sleep scheduling and time-in-bed strategies

  • stimulus control and bed-sleep reassociation

  • cognitive work around sleep-related fear and frustration

  • ACT-based strategies for reducing struggle with wakefulness

  • tools for hyperarousal and nighttime rumination

  • support around setbacks and relapse prevention

  • coordination with medical or prescribing providers when appropriate

CBT-I typically allows more time to individualize treatment and adjust strategies as sleep patterns change.

Where We Start

For the Focused Sleep Education & Skills Session

The one-session option is designed as a stand-alone service. Relevant sleep and health information will be reviewed to tailor the session appropriately, but enrollment in a CBT-I or BBTI program is not required.

For BBTI or CBT-I

BBTI and CBT-I treatment begins with an Initial Insomnia Assessment.

During this assessment, we review your sleep history, screen for other sleep or medical factors, review relevant safety considerations, and teach you how to complete a sleep log. The sleep log helps guide treatment decisions based on your actual sleep pattern rather than guesswork.

After the assessment and sleep-log review, we decide together whether the 4-session BBTI track is the best fit or whether the standard CBT-I track will better serve you.

Fees

Insurance and EAP: Services may be billed according to your plan benefits when clinically appropriate and covered by your plan. Coverage varies by plan and will be reviewed before scheduling.

Self-Pay Pricing:

  • Focused Sleep Education & Skills Session: $190

  • Initial Insomnia Assessment: $190

  • CBT-I Sessions: $190

  • 4-session BBTI Package: $570

The BBTI package includes:

  • two 55-minute sessions

  • two 30-minute check-ins

The Initial Insomnia Assessment is billed separately and is not included in the BBTI package.