CBT-I for Insomnia: The Sleep Strategy That Actually Works
You’ve Tried Everything to Sleep—So Why Are You Still Awake?
You’re tired. Exhausted, actually.
You’ve cut caffeine, taken melatonin, tried meditation apps, and sworn off screens before bed. But still,night after night, you find yourself staring at the ceiling, mind racing, waiting for sleep that never comes. Or maybe you fall asleep easily, only to wake up at 2 a.m., wide-eyed and wired.
You’re not alone. And more importantly, there’s a science-backed solution that actually works. It’s called CBT-I & for many people with insomnia, it’s the most effective treatment available.
In this blog, I’ll be discussing the ins and outs of CBT-I and how it can help you get your best night of sleep.
Hi, I’m Amanda Parmley, MA, LCMHC
I am a counselor in Carolina Beach, NC, and I specialize in helping adults improve self-esteem, decrease anxiety, move past trauma and overcome insomnia. I provide Cognitive Behavioral Therapy for Insomnia (CBT-I) to help clients process the deep-rooted beliefs and experiences that keep them stuck in cycles of stress, low self-esteem, and anxiety.
Click the button below to begin your journey toward confidence and emotional freedom.
What is CBT-I?
CBT-I (short for Cognitive Behavioral Therapy for Insomnia) is a structured, short-term therapy that helps retrain your brain and body to sleep better—without relying on sleep aids or supplements.
It works by identifying the thought patterns, behaviors, and habits that are disrupting your sleep—and replacing them with strategies that promote deep, restorative rest.
Backed by decades of research, CBT-I is considered the first-line treatment for chronic insomnia by sleep experts, including the American College of Physicians.
How Does CBT-I Work?
CBT-I is more than just “sleep hygiene.” It’s a targeted, evidence-based approach that typically includes:
Sleep Restriction Therapy
Yes, it sounds counterintuitive—but temporarily limiting your time in bed helps increase sleep efficiency and retrain your body to associate your bed with sleep (not tossing and turning).
Cognitive Restructuring
You’ll learn to challenge unhelpful thoughts like, “If I don’t sleep tonight, tomorrow will be a disaster.” These anxious beliefs often fuel insomnia and CBT-I helps shift them into more balanced, calming perspectives.
Stimulus Control
This technique teaches you to reconnect your bed with sleep; not with scrolling, stressing, or overthinking.
Relaxation Techniques
Breathing exercises, guided imagery, and progressive muscle relaxation help calm the nervous system and prepare your body for rest.
Sleep Scheduling & Routine Reset
CBT-I helps you create a sleep-wake schedule tailored to your body’s needs, so your internal clock gets back in sync.
CBT-I is a long-term solution and all natural solution to insomnia. Most people experience meaningful improvement in just 5–8 sessions and the even better news is that those results last.
Who is CBT-I For? If any of this sounds familiar, CBT-I could be a great fit:
You dread bedtime because you know sleep won’t come easily
You lie in bed for hours, frustrated and wide awake
You wake up multiple times during the night and can’t fall back asleep
You feel anxious or irritable during the day due to poor sleep
CBT-I is especially helpful for high-functioning adults who feel like they’re running on empty—and just want sleep to feel easy again.
Why Work with a CBT-I Therapist?
CBT-I isn’t one-size-fits-all.
When you work with a trained CBT-I therapist, you get a personalized sleep plan based on your unique sleep patterns, stressors, and lifestyle. Together, we’ll:
Identify what's actually causing your insomnia
Break the cycle of sleeplessness and overthinking
Create a sustainable routine that supports your mental and physical well-being
And the best part? CBT-I doesn’t require years of therapy. Just a few focused sessions can change the way you sleep for good.
Online CBT-I Therapy in NC and FL
You don’t have to leave your home to start sleeping better. I offer online CBT-I therapy to adults in North Carolina, Florida, and South Carolina —making it easy to get the help you need.
How to Start Therapy with Amanda Parmley, MA, LCMHC:
1. Click the button below to request a free 15-minute consultation.
2.
Complete a short intake questionnaire.
3. Take the phone call from Amanda Parmley at the prearranged & agreed-upon time.
4. Start your journey
to feeling better.
Additional Services Offered by Amanda Parmley, MA, LCMHC:
I work with clients throughout North Carolina, South Carolina and Florida, offering online therapy. My goal is to help you feel more grounded, empowered, and confident in who you are.
I work with clients navigating:
Low self-esteem and self-worth
Sleeplessness/insomnia
Anxiety and overthinking
People-pleasing and boundary challenges
Perfectionism and burnout
Trauma and unresolved emotional pain
Whether you’ve been in therapy before or this is your first time reaching out, I’m here to meet you exactly where you are.
No judgment. No pressure. Just support that’s real, practical, and rooted in compassion.
Interested in counseling and want to use your insurance? I accept many NC insurance plans. Reach out today to inquire whether I’m network or check out my FAQ page. At this time, I am private pay only for FL & SC residents.
Interested in attending counseling in the office? I'm located at 1328 N Lake Park Blvd, STE 109, Carolina Beach, NC 28428. Once you cross over Snow's Cut Bridge, take the first left at the light & I am located in Carolina Beach Pavilion.