Common Sleep Therapy Questions

Familiar with medications and sleep devices, but curious about sleep therapy? I answer some common questions about this effective solution for your sleep.
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What is CBT-i Sleep Therapy?

Quality sleep holds immense significance as it influences various aspects of your life. Achieving good sleep is crucial for your physical and mental well-being.

Our bodies were made for sleep. It prepares us for the challenges of life. Natural sleep increases our mental well-being and impacts our mood, memory, and problem-solving abilities. It restores us.

So, why is it difficult for so many of us to find the natural rest our bodies crave?

Cognitive behavioral therapy for insomnia, or CBT-i, is a research-backed treatment that offers relief to those suffering from sleep loss due to insomnia. Together, we’ll examine your thoughts, behaviors, and relationship with sleep and cultivate healthier sleep habits while reducing anxiety about sleep. As I guide you through the program, you’ll receive clear, daily instructions that will reset your relationship with sleep and help you find the rest you desperately need.

CBT-i solves the actual problem rather than simply treating symptoms.

While other solutions offer temporary relief, nothing compares to the long-term benefits of CBT-i. Through healthy sleep habits, strengthened natural sleep drive, and training on allowing the body to unwind each evening, we help patients find real solutions that empower them for life.

Finally, regain the gift of sleep.

FAQ - CBT-i Treatment FAQ's

Are you contemplating whether Cognitive Behavioral Therapy for Insomnia (CBT-i) is the right fit for you? Rest assured, CBT-i is designed to cater to individuals seeking effective solutions for insomnia, ensuring personalized strategies to address your specific needs. Embracing CBT-i's virtual accessibility allows for seamless participation from the comfort of your own home. Starting your CBT-i journey is swift and straightforward. Whether you rely on prescription sleep medication or a CPAP machine for sleep apnea, CBT-i remains a viable option.

CBT-i is a research-backed, scientifically proven sleep intervention, matching the short-term effectiveness of sleep medications surpassing them in the long term. With my extensive experience treating numerous clients using CBT-i, success is not just a possibility but an expectation.

While I can't guarantee results, adhering to the therapy's guidelines and completing weekly homework significantly enhances its effectiveness. I recommend starting CBT-i when you can fully commit for six weeks, giving you the best chance for success.

Treatment typically requires a commitment of approximately 6 to 8 weeks, starting with a thorough intake session lasting 90 minutes to 2 hours. We'll then meet weekly for one-hour sessions, ensuring consistent progress. Integrating simple homework assignments into your routine is effortless, and part of our strategy involves tailoring these interventions to fit your schedule seamlessly. Rest assured, even with full-time work or school obligations, completing treatment is entirely feasible.
Absolutely. I have administered this treatment to hundreds of clients via telehealth services. You can schedule in person at my office in Fayetteville or via telehealth.
Because clients are only with me for approximately 6 to 8 sessions, I frequently have openings available. I will schedule your appointment as quickly as possible so you can get started.
If you suspect that the cause of your insomnia is related to a medical issue (untreated sleep apnea, a thyroid disorder, etc), please speak with your primary care doctor about your concerns before calling to schedule with me. I will do some screening during our intake to explore these issues, but it will save you time and money to ensure any contributing medical factors are ruled out in advance.
Yes, you have the freedom to explore this kind of approach with your doctor's guidance. If you're considering tapering off your sleep medication, I can provide a slow, gradual schedule that's especially effective if you're anxious about discontinuing. If you prefer to continue your medication during treatment, I'll consider the type of medication and any potential side effects it may have on the process. If you're still struggling with poor sleep despite medication, we'll explore how your relationship with the medication might be contributing to chronic insomnia.
Absolutely! Research indicates that combining CBT-i with CPAP compliance can significantly help individuals with insomnia related to obstructive sleep apnea. It's crucial to use your CPAP regularly and for as long as possible each night, ideally for at least 4 hours. I can assist you in adjusting to and maintaining your CPAP usage effectively.
CBT-i addresses the thoughts and behaviors behind insomnia, while CPAP usage treats the medical issue of nighttime breathing problems. Completing CBT-i doesn't typically lead to CPAP discontinuation.
Unfortunately, CBT-i isn't effective for night or rotating shift workers because maintaining a consistent sleep schedule and avoiding naps can be challenging or impossible. Our bodies are naturally wired to sleep at night, and disrupting this pattern by staying awake at night and sleeping during the day can have serious long-term health effects. If possible, I recommend switching to a day shift job. If not, there are some online recommendations you can explore to optimize your sleep under these challenging circumstances.

Does CBT-i Actually Work?

Wondering how to gauge if cognitive behavioral therapy for nsomnia (CBT-i) is effective? 

As you progress through the CBT-i process, you'll notice subtle yet significant changes in your sleep patterns, indicating its effectiveness. Once you complete the CBT-i program, your sleep will likely exhibit a marked improvement, characterized by enhanced quality and duration. As for the timeline, results from CBT-i typically manifest gradually, with noticeable improvements emerging within a few weeks of consistent practice.
Every week, we monitor your progress by reviewing sleep-diary data and progress. We used a measurement-based care approach, tracking your growth from insomnia to true sleep so you see the progress with each appointment.
After completing CBT-i, you can expect significant improvements in your sleep patterns. If you've struggled with falling asleep or prolonged periods of nighttime wakefulness, these issues will likely be noticeably reduced.

Our main goal is to enhance your sleep efficiency, meaning you'll spend more of your time in bed sleeping. Most individuals achieve a sleep efficiency of 85% or higher by the end of treatment.

The real success of CBT-i goes beyond numbers, though. Most clients report a healthier relationship with sleep, characterized by ease rather than effort. This transformative shift will lead to a more restful and rejuvenating sleep experience, ensuring you wake up feeling refreshed and ready to tackle the day.

You can expect tangible improvements in your sleep by the third session. Our approach prioritizes enhancing sleep quality before increasing quantity. Initially, it's typical to experience a reduction in the time it takes to fall asleep and fewer awakenings during the night. Over the following weeks, clients report a gradual expansion of total sleep time.
Causes of Insomnia

Genetic predisposition and childhood messages about sleep may lead to insomnia. Personality traits like perfectionism could also play a role.
CBT-i aims to resolve chronic insomnia by addressing the predisposing influences and modifying the behaviors that may have developed as coping mechanisms but now lead to sleep disturbance.
CBT-i stands apart by addressing the root cause instead of merely alleviating symptoms. 

Unlike temporary fixes, CBT-i provides lasting benefits, fostering healthy sleep habits, enhancing the body's natural sleep drive, and guiding individuals to unwind effectively each night. Our approach empowers patients with sustainable solutions, ensuring they reclaim the invaluable gift of restful sleep for life. 

Ready to rediscover the joy of sleep?

FAQ - Insurance & Payment

My priority is maximizing our time together using a highly effective evidence-based treatment so that you get lasting relief as quickly as possible.

Most clients who come into care have moderate to severe insomnia and at the completion of treatment have no insomnia. Treatment typically lasts 6 to 8 sessions long.

If you are unsure of whether this is the right treatment for you (or if you are a good candidate for this treatment), I offer a free 30-minute consultation (in person, by video, or by phone). If you decide to enroll in treatment, each scheduled in person or video session is a flat rate of $200 (due at the time of service in the form of credit card or check). The first initial intake session typically lasts about 90 minutes and each follow up session is approximately one hour.

If you would like to seek reimbursement with your insurance provider, I will provide you with a copy of your superbill following each appointment. 

Please check with your insurance carrier what your benefits are for out of network reimbursement. They may ask you what "procedure code" you are being seen for and they are as follows:



Procedure Codes:
90791 for the initial intake appointment
90837 for each subsequent hourly appointment.

I have chosen to opt out of Medicare. As a result, if you have Medicare, you will need to sign a Medicare Private Contract agreeing that you understand Medicare will not reimburse you for sessions. If you have a supplemental plan, I encourage you to check with them if you have any out-of-network benefits. They may ask you to provide a copy of your superbill and the medicare opt-out letter, both of which I will provide.

Your Partner for Better Sleep

I love helping my clients reclaim restful sleep through cognitive behavioral therapy for insomnia.

True Sleep Therapy is all about transforming your relationship with sleep so that you can regain confidence in your body’s innate, natural ability to rest. It fills me with great joy and gratitude to partner with my clients and to play in their life-changing sleep journey.

True Sleep is possible. You deserve it. I’d love to help you discover the promise of True Sleep.

Elsbeth Fast 

Elsbeth Fast
Licensed Clinical Social Worker LCSW
Specialized in Cognitive Behavioral Therapy for Insomnia with deep expertise in treating Insomnia with co-occurring PTSD, Depression, Anxiety Disorder, or Chronic Pain.

Better sleep is within reach.

You deserve restful sleep, and I can guide you there. 
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