Sleep Therapy in Portland
Features
How it's done
Structured program
A structured, evidence‑based approach that leads to
better sleep.
Evidence-based skills
Skills and strategies drawn from established best sleep practices
Flexible scheduling
In-person and telehealh options. Some weekend and evening availability
Services
Specialized therapy
services for you
FAQ
Have any questions?
What is Cognitive Behavioral Therapy for Insomnia?
I use Cognitive Behavioral Therapy for Insomnia (CBT‑I), the leading evidence‑based treatment for improving sleep. CBT‑I is a structured, short‑term method that helps you change the behaviors and thought patterns that keep insomnia going. Each session focuses on practical sleep skills—not open‑ended talk therapy. You’ll learn how to adjust your sleep schedule, reduce nighttime wakefulness, and build routines that support long‑term, consistent sleep.
What is the evidence for Cognitive Behavioral Therapy for Insomnia?
CBT‑I is widely recognized as the first‑line treatment for insomnia and is supported by extensive clinical research. A 2025 overview of 67 randomized trials found that CBT‑I produced moderate to large improvements in insomnia severity, sleep efficiency and sleep onset latency, with high patient acceptability. Additional research overviews show that CBT‑I consistently improves sleep quality across diverse patient groups and is strongly supported by clinical guidelines internationally. Research also demonstrates that these benefits are long‑lasting: a research overview of long‑term outcomes found meaningful improvements maintained at 3, 6, and 12 months after treatment. Because of this strong evidence base, U.S. and international guidelines recommend CBT‑I as the preferred treatment for chronic insomnia.
What if I have had insomnia for years?
CBT‑I is effective for both moderate and severe insomnia. If your sleep has been difficult for a long time, or you’re sleeping only a few hours a night, we still use the same structured approach—just at a pace that feels manageable. Severe insomnia often responds especially well to the key components of CBT‑I, including sleep scheduling, stimulus control and reducing nighttime wakefulness.
Do you prescribe medication?
No. I don’t prescribe medication. My role is to provide structured, non‑medical treatment.
How do I get in contact with you?
You can self-schedule a 15 minute video consult by clicking on the button in the navigation bar. You can also email me at christopher@portlandsleeptherapy.com
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