Chronic Insomnia Treatment in California

It's Time To Sleep.

How Can Therapy Help You Sleep?

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven, medication free approach to help you break the cycle of insomnia and get more restorative sleep. CBT for insomnia (cognitive behavioral therapy) is a type of behavioral sleep medicine that works by uncovering the thoughts, habits and behaviors that are keeping you awake. We’ll tackle things like racing thoughts at bedtime, unhelpful sleep routines and the frustration that builds when night after night, sleep just won’t come. Through simple, science backed strategies – like adjusting sleep schedules, relaxation therapy, stimulus control therapy, sleep hygiene, practices, sleep restriction therapy (really "time in bed" restriction), changing the way you think about sleep and building healthier nighttime habits – you can retrain your brain for deep, restorative sleep.

If you’ve been feeling tired, stuck or unsure where to turn, I want you to know better sleep is possible. Let’s talk about how insomnia treatment can help you get there.

Sleep Disorders

Sleep disorders are a global issue affecting millions of people. They can be caused by stress, anxiety, depression, chronic pain, medical conditions, and certain lifestyle habits. They manifest as sleep problems – difficulty falling asleep, staying asleep or waking up too early. Sleep disorders include insomnia, sleep apnea, restless legs syndrome, narcolepsy, circadian rhythm disorders, parasomnias (such as sleepwalking and night terrors), and hypersomnia. Common insomnia symptoms include daytime fatigue, irritability, trouble concentrating, increased anxiety, depression, mood disturbances, decreased work productivity, and reduced overall well-being.Understanding these sleep patterns and disorders is key to developing effective insomnia treatment plans that address sleep problems, improve sleep quality, and help you get a good night’s sleep.

Sleep Anxiety

Sleep anxiety is the fear or worry about your ability to fall asleep or stay asleep, often leading to restless nights and heightened stress. It can create a vicious cycle—anxiety can negatively affect sleep, and lack of sleep increases anxiety. Common triggers include racing thoughts, fear of nightmares, or past struggles with insomnia. Over time, this can lead to chronic sleep disturbances, exhaustion, and difficulty functioning during the day. However, with the right strategies, such as cognitive-behavioral techniques and relaxation practices, sleep anxiety can be managed and improved.

Meet Anissa

SLEEP BETTER, FEEL BETTER—I'M HERE TO HELP

Struggling with poor sleep? You’re not alone. Sleep difficulties and sleep anxiety can feel so isolating, frustrating and exhausting—both physically and emotionally. Tired of restless nights and groggy days? I want you to know change is possible.

I’m Anissa Bell, a Licensed Marriage and Family Therapist in California, and I specialize in helping people overcome sleep challenges. I’ve focused my practice on treating insomnia, sleep disturbances and sleep-related anxiety because I’ve seen first hand how deeply these struggles impact daily life. Restorative sleep is essential to your well being and we can work together for real lasting relief.

WHY WORK WITH ME?

With over 16 years of mental health experience, I’ve worked in residential and outpatient settings, supporting individuals through a wide range of emotional and behavioral challenges. My approach is holistic and personalized—I don’t just treat sleep symptoms but also the stress, anxiety and mood issues that are keeping you awake at night.

You don’t have to do this on your own. Many people believe they “should” be able to fix their sleep on their own but chronic insomnia is a real health issue that requires professional guidance—just like any other medical condition. I’m here to give you the right tools and support so you can sleep peacefully and wake up feeling like yourself again.

MY APPROACH TO INSOMNIA TREATMENT

My approach to sleep therapy is deeply rooted in addressing the underlying causes of sleep disorders. I recognize that sleep problems often signal broader issues such as stress, anxiety, or depression. By working closely with individuals, I aim to identify these root causes and develop personalized treatment plans tailored to each person’s unique needs. We focus on the underlying issues to create long-term solutions to insomnia and poor sleep quality utilizing CBT-I. My goal is to ensure that clients not only find relief but also maintain healthy sleep habits in the future.

LET'S WORK TOGETHER—ONLINE THERAPY IN CALIFORNIA

I offer video based CBT-I therapy sessions throughout California, so getting help is easy and convenient from your own home. Ready to get started? I invite you to book a free 15 minute consultation so we can talk about your goals and how I can help.

You don’t have to keep struggling. Let’s work together to get your sleep and your well being back. Book your free consultation today—I look forward to connecting with you!

Types of Insomnia

Insomnia can be classified into several types based on its duration, severity, and underlying causes. Understanding the type of insomnia you are experiencing can help you and your healthcare provider develop an effective treatment plan.

Acute Insomnia: This type of insomnia is short-term and can last from a few days to a few weeks. It is often triggered by stress, travel, or changes in your sleep environment. Acute insomnia can be disruptive, but it usually resolves on its own once the underlying cause is addressed.
Chronic Insomnia: Chronic insomnia is a long-term condition that persists for months or even years. It can result from a combination of factors, including stress, anxiety, depression, and poor sleep habits. Chronic insomnia often requires a comprehensive treatment approach to manage effectively.
Comorbid Insomnia: This type of insomnia occurs alongside other medical or mental health conditions, such as chronic pain, sleep apnea, or depression. Treating the underlying condition is crucial for improving sleep quality in individuals with comorbid insomnia.
Onset Insomnia: Onset insomnia refers to trouble falling asleep at the beginning of the night. It can be caused by specific events or situations, such as a change in work schedule or moving to a new home. Addressing the root cause can help alleviate onset insomnia.
Maintenance Insomnia: Maintenance insomnia is characterized by difficulty staying asleep throughout the night. Individuals with this type of insomnia often wake up frequently or have trouble falling back asleep. Identifying and addressing the factors contributing to these sleep disturbances is essential for improving sleep quality.

Causes and Triggers of Insomnia

Insomnia can arise from a complex interplay of various factors, including lifestyle habits, medical conditions, and psychological influences. Some common causes and triggers include:

Poor Sleep Habits: Irregular sleep schedules, bedtime procrastination, excessive caffeine and nicotine consumption, and exposure to screens before bedtime can all disrupt the natural sleep cycle, making it difficult to fall asleep.
Stress and Anxiety: High levels of stress and anxiety can prevent relaxation, leading to disrupted sleep.
Medical Conditions: Chronic pain, sleep apnea, and restless legs syndrome are medical issues that can significantly affect sleep quality..
Genetic Predisposition: A family history of insomnia can increase the likelihood of experiencing sleep problems

Understanding these causes and triggers is crucial for identifying effective strategies to improve sleep habits and overall sleep quality.

Diagnosis & Evaluation

Diagnosing insomnia involves a thorough evaluation of an individual's sleep patterns, medical history, and lifestyle habits. Healthcare professionals may use a variety of tools and techniques to assess the condition, including:

Sleep Diaries or Logs: Keeping a detailed record of sleep patterns and habits over a period of time helps in identifying trends and potential issues.
Questionnaires and Surveys: These tools assess sleep quality, insomnia symptoms, and their impact on daily life.
Physical Exams and Medical Tests: Conducting physical examinations and tests can help rule out underlying medical conditions that may be contributing to sleep problems.
Psychological Evaluations: Assessing mental health factors such as stress, anxiety, and depression is essential in understanding the psychological aspects of insomnia.

A comprehensive diagnosis is the first step towards developing an effective treatment plan tailored to the individual's specific needs.

Signs You May Need Insomnia Treatment: Insomnia Symptoms

You have anxiety about sleep that starts hours before bedtime.
You are experiencing difficulty falling asleep, even when you feel exhausted.
You wake up frequently during the night and are unable to fall back asleep.
You often wake up too early and feel the pressure to fall back sleep before your alarm.
You have become reliant on sleep medications you want to stop taking them.
Your have tried previous therapy or treatments that did not resolve your insomnia.
You continue to struggle with sleep despite having no diagnosed medical issues.
You have a mental health disorder (anxiety, depression, PTSD) which significantly contributes to your insomnia.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a specialized form of behavioral therapy designed to address the underlying causes of insomnia. This insomnia treatment approach involves several key components:

Identifying and Challenging Negative Thoughts: CBT-I helps individuals recognize and reframe negative beliefs about sleep that contribute to insomnia.
Learning Relaxation Techniques: Techniques such as progressive muscle relaxation and deep breathing are taught to promote relaxation and reduce anxiety.
Establishing a Consistent Sleep Schedule: Creating a regular sleep routine helps regulate the body's internal clock, making it easier to fall asleep and stay asleep.
Avoiding Stimulating Activities Before Bedtime: Limiting exposure to electronics and engaging in calming activities before bed can prepare the mind and body for sleep.

Studies have shown that CBT-I is highly effective in improving sleep quality and duration, with many individuals experiencing significant reductions in insomnia symptoms. It is often recommended as a first-line treatment for insomnia and can be used alongside other treatments, such as medication or lifestyle changes, for comprehensive care.

Why Choose Therapy for Insomnia Treatment?

Sleep therapy, particularly cognitive behavioral therapy for insomnia (CBT-I), offers a non-pharmacological approach to treating insomnia. This method is highly effective in helping individuals identify and change negative sleep habits and thought patterns. By focusing on behavioral changes and cognitive restructuring, sleep therapy can:

Improve Sleep Quality and Duration: CBT-I helps individuals develop healthier sleep habits, leading to better sleep quality, longer sleep duration, and more restorative sleep.
Reduce Insomnia Symptoms: By addressing the root causes of insomnia, CBT-I can significantly reduce symptoms and improve overall well-being.
Enhance Relaxation and Stress Management: Techniques such as progressive muscle relaxation and deep breathing are integral parts of CBT-I, helping individuals manage stress and anxiety that affect sleep.
Promote Long-Term Sleep Health: Unlike sleep aids, which provide temporary relief, CBT-I offers sustainable solutions for long-term sleep health.