Cognitive Behavioral Therapy-CBT for Insomnia

Restorative Sleep Through Evidence-Based Therapy

Struggling with sleepless nights? You’re not alone. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven, drug-free approach to improving sleep by addressing the thoughts and habits that disrupt rest. Our therapists help you retrain your mind and body for healthier, restorative sleep.

How It Works

Why Choose CBT-I

Unlike medications that only mask symptoms, CBT-I targets the root causes of insomnia. Our structured approach helps you challenge unhelpful thoughts, rebuild healthy sleep habits, and restore balance to both mind and body.

Request a Consultation
Key Benefits 
  • Address insomnia without relying on medication
  • Evidence-based techniques: stimulus control, sleep restriction, relaxation training
  • Education on healthy sleep hygiene and routines
  • Effective for co-occurring conditions like anxiety, depression, or OCD
  • Long-term strategies for consistent, quality rest

Our Approach to CBT-I

Our therapists combine cognitive therapy, behavioral techniques, and sleep hygiene education into a comprehensive program. Each session is designed to uncover thought patterns that disrupt sleep, teach practical bedtime routines, and equip you with lifelong tools to overcome insomnia.

Request a Consultation
Acceptance and Commitment Therapy (ACT)

ACT focuses on building psychological flexibility. Clients learn to accept difficult thoughts and feelings while staying committed to actions that align with their values.

Exposure and Response Prevention (ERP):

ERP is the gold-standard treatment for OCD. It helps individuals gradually face fears and resist compulsive behaviors in a safe, structured way, reducing anxiety over time.

Psychoeducation Curriculum

Through guided lessons and discussions, participants gain a clearer understanding of OCD, develop coping strategies, and learn skills to support long-term symptom management.

How It Works

Intake Assessment

We begin with a detailed intake to understand your sleep history, lifestyle, and related concerns.

Personalized Treatment Plan

Together, we build a structured plan using CBT-I techniques like sleep restriction, stimulus control, and relaxation training.

Weekly Sessions

Over 6–8 structured sessions, we’ll address your unique challenges and monitor progress toward better rest.

Ongoing Support

Your therapist tracks progress and helps fine-tune your plan as needed to maximize results.

Lasting Sleep Skills

Leave with practical, sustainable strategies to support healthy sleep long after therapy ends.

Illustration of a full moon above blue clouds in a dark night sky.
Cognitive Behavioral
Therapy-CBT for Insomnia
Request a Consultation
Andrea with Professional look, long dark hair, wearing a plaid blazer and white blouse, smiling outdoors with blurred greenery in the background. AMA Behavioral Health

Andrea M. Alvarez, M.Ed., LPC-S, NCC

LPC-S, NCC, Board Member of Texas OCD Foundation, and Founder of AMA

Staying at the
Forefront of Care

At AMA Behavioral Therapy, we believe that effective treatment means never standing still. Our team is deeply committed to staying current on the most advanced research in OCD, anxiety, and other related conditions. Led by Andrea M. Alvarez, LPC-S, NCC—a Board Member of the Texas OCD Foundation—we actively engage with ongoing studies, clinical trainings, and professional networks to ensure our care reflects the very latest in the field.

But research alone isn’t enough. What sets AMA apart is how we translate these findings into real-world treatment. Every new approach is integrated thoughtfully with a strong foundation of evidence-based care, including ERP, CBT, and ACT. This balance allows us to bring clients the benefits of cutting-edge knowledge without losing the stability and trust of methods that have been proven effective over time.

Our clients can feel confident knowing their therapy is guided by a team that combines innovation with clinical integrity. With Andrea’s leadership and the collective expertise of the AMA team, we’re able to deliver care that is not only compassionate but also on the front edge of science—helping individuals and families achieve meaningful, lasting change.

Blue ocean with tree-covered coastline and the words Begin Your Journey overlaid.
Schedule Your CBT-I Assessment

Fill out the form below to start your personalized CBT-I journey. Discover how structured therapy can help you say goodbye to insomnia and restore restful, rejuvenating sleep.

Have More Questions?

Choosing therapy is an important step, and it’s natural to have questions about what to expect. These FAQs are designed to give you clear, straightforward answers about the therapy process, confidentiality, insurance, and what makes treatment at AMA Behavioral Therapy effective and supportive.

More About AMA
Other Services
FAQs
A number of benefits are available from participating in therapy. Therapists can provide support, problem-solving skills, and enhanced coping strategies for issues such as depression, anxiety, relationship troubles, unresolved childhood issues, grief, stress management, body image issues and creative blocks. Many people also find that counselors can be a tremendous asset to managing personal growth, interpersonal relationships, family concerns, marriage issues, and the hassles of daily life. Therapists can provide a fresh perspective on a difficult problem or point you in the direction of a solution. The benefits you obtain from therapy depend on how well you use the process and put into practice what you learn. Some of the benefits available from therapy include:
  • Attaining a better understanding of yourself, your goals and values
  • Developing skills for improving your relationships
  • Finding resolution to the issues or concerns that led you to seek therapy
  • Learning new ways to cope with stress and anxiety
  • Managing anger, grief, depression, and other emotional pressures
  • Improving communications and listening skills
  • Changing old behavior patterns and developing new ones
  • Discovering new ways to solve problems in your family or marriage
  • Improving your self-esteem and boosting self-confidence
Everyone goes through challenging situations in life, and while you may have successfully navigated difficulties before, there’s nothing wrong with seeking extra support when you need it. Therapy is for people who have the self-awareness to recognize when help could make a difference, and that awareness is something to be admired.

By choosing therapy, you’re taking responsibility for where you are and committing to meaningful change. Therapy provides long-lasting benefits by equipping you with tools to avoid triggers, re-direct damaging patterns, and face challenges with greater resilience.
People have many different motivations for seeking psychotherapy. Some may be navigating a major life transition (such as unemployment, divorce, or a new job), while others may feel overwhelmed by ongoing stress. Many come for support in managing issues like low self-esteem, depression, anxiety, addictions, relationship difficulties, spiritual conflicts, or creative blocks.

Therapy provides encouragement and practical skills to help during these times, while also offering space for personal growth. Whether the goal is to overcome challenges, gain clarity, or pursue greater effectiveness in life, those who begin psychotherapy are taking meaningful steps toward change.
Because each person has unique concerns and goals, therapy looks different for everyone. In most cases, you can expect to discuss current life events, explore relevant personal history, and reflect on progress or new insights from previous sessions. Depending on your needs, therapy may be short-term to address a specific issue, or longer-term to work through deeper patterns and support ongoing personal development. Regular sessions—often weekly—are the most common structure.

Active participation is key to getting results. The purpose of therapy is to help you apply what you learn in session to your daily life. To support this process, your therapist may suggest activities outside of sessions, such as reading, journaling, observing certain behaviors, or taking steps toward your goals. People who seek therapy are choosing to make positive changes, explore new perspectives, and take responsibility for their growth.
It is well established that the long-term solution to mental and emotional challenges cannot rely on medication alone. Rather than just treating symptoms, therapy addresses underlying causes and patterns that can hold back progress. Sustainable growth and a stronger sense of well-being are best achieved through an integrative approach. Working with your medical doctor, you can determine the right path forward—and in some cases, a thoughtful combination of therapy and medication may be most effective.
To determine if you have mental health coverage through your insurance carrier, the first thing you should do is call them. Check your coverage carefully and make sure you understand their answers. Some helpful questions you can ask them:
  • What are my mental health benefits?
  • What is the coverage amount per therapy session?
  • How many therapy sessions does my plan cover?
  • How much does my insurance pay for an out-of-network provider?
  • Is approval required from my primary care physician?
• NO-SHOW & LATE CANCELLATION FEES:

Since the scheduling of an appointment involves the reservation of time set aside especially for you, a minimum of 48 hours’ notice is required for rescheduling or cancellation of an appointment. A client may also inquire whether there is an option to meet virtually if you’re unable to attend an in-person session.

• If you are unable to attend therapy, you must contact your Provider at least 48 hours before your session. Otherwise, you will be subject to fees outlined in your fee agreement — missed/late cancellation: full cost of therapist’s rate ($150.00). Insurance does not cover these fees.

• Appointments can be cancelled by calling our office and leaving a voicemail. They are time-stamped.

• In the case of three missed/late cancellation appointments within a three-month period, the therapeutic relationship may be terminated and appropriate referrals to other practices will be offered.
Confidentiality is one of the most important components between a client and psychotherapist. Successful therapy requires a high degree of trust with highly sensitive subject matter that is usually not discussed anywhere but the therapist’s office. Every therapist should provide a written copy of their confidential disclosure agreement, and you can expect that what you discuss in session will not be shared with anyone. This is called Informed Consent. Sometimes, however, you may want your therapist to share information or give an update to someone on your healthcare team (your Physician, Naturopath, Attorney), but by law your therapist cannot release this information without obtaining your written permission.

However, state law and professional ethics require therapists to maintain confidentiality except for the following situations:
  • Suspected past or present abuse or neglect of children, adults, and elders to the authorities, including Child Protection and law enforcement, based on information provided by the client or collateral sources.
  • If the therapist has reason to suspect the client is seriously in danger of harming him/herself or has threatened to harm another person.
AMA Behavioral Therapy – Compassionate Care for OCD and Anxiety Disorders
Contact Us
Connect With Us