What is CBT-I?

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, evidence-based treatment for chronic insomnia. It is recommended as the first-line insomnia treatment by the American Academy of Sleep Medicine, the American College of Physicians, and leading sleep medicine specialists.

CBT-I targets the two core drivers of insomnia:

• Cognitive hyperarousal (racing thoughts, sleep anxiety, nighttime worry)

• Behavioral patterns that reinforce sleeplessness (lying awake in bed, irregular schedules, trying to force sleep)

Unlike simple “sleep hygiene tips,” CBT-I reconditions the brain’s sleep pathways and restores natural, consistent sleep. It is the most effective treatment for people who feel stuck in the cycle of “I can’t sleep.”

With consistent practice and support, clients can develop long-lasting habits that promote healthy sleep and overall well-being such as:

• Improvement in sleep and daytime function by 70 to 80 percent.

• Reduction in both depressive symptoms and suicidal ideation.

• Increased motivation for healthy lifestyle changes.

• Improved alertness and energy.

• CBT-I has been found to be more effective than sleep medications in the long term. 

• Longer and better-quality sleep.

• Increased energy and concentration during the day.

• Decreased reliance on medication for sleep.

• Reduced daytime fatigue and irritability.If you’re looking for a non-medication insomnia treatment in NYC, CBT-I is the most proven option.

If you’re looking for a non-medication insomnia treatment in NYC, CBT-I is the most proven option.

Who is CBT-I for?

CBT-I is highly effective for:

• Trouble falling asleep

• Trouble staying asleep

• Early morning waking

• “Tired but wired” nights

• Stress-related insomnia

• Anxiety-related insomnia

• Postpartum sleep disruption

• Menopause-related sleep problems

• Work- or travel-related sleep disturbance

• Insomnia related to ADHD or overstimulation

• Insomnia lasting months or years

CBT-I is appropriate for adults of all ages and is especially helpful for people whose insomnia affects mental health, stress levels, daily functioning, or productivity.

If you have tried sleep hygiene, supplements, or medication with little improvement, CBT-I is the next step.

Dr. Kolzet’s CBT-I Protocol

Most CBT-I treatment programs last 4–6 sessions, though some individuals benefit from shorter or slightly longer plans. Sessions are personalized and tailored to your sleep patterns, schedule, and lifestyle.

1. Sleep Assessment & Sleep Diary Analysis

A comprehensive evaluation to understand your sleep-wake cycle, mental health contributors, behavioral patterns, daytime fatigue, and physiological factors.

2. Stimulus Control

A core CBT-I technique that rebuilds the association between the bed and sleep (and breaks the association between the bed and wakefulness). This is one of the fastest ways to reduce sleep anxiety.

3. Sleep Scheduling / Sleep Restriction

A structured method that consolidates sleep and strengthens sleep drive. This is the most scientifically supported approach for increasing sleep efficiency.

4. Cognitive Interventions

Addressing nighttime worry, fear of not sleeping, sleep-related catastrophizing, and the performance mindset (“I must sleep or tomorrow will be terrible”). These patterns keep people stuck.

5. Somatic and Arousal Reduction Techniques

Using evidence-based strategies to reduce nighttime hyperarousal and support the parasympathetic nervous system — essential for falling asleep naturally.

6. Long-Term Maintenance Plan

Preventing relapse, improving sleep confidence, and establishing routines that keep sleep stable during stress, travel, hormonal changes, or major life shifts.

This is not a generic program — it is personalized insomnia treatment grounded in sleep science.

There are many misconceptions of insomnia.

“I just need better sleep hygiene.”

Sleep hygiene supports sleep but rarely fixes chronic insomnia. CBT-I treats the cognitive and behavioral mechanisms driving sleeplessness.

“If I try harder, I’ll fall asleep.”

Effort increases arousal. CBT-I helps people stop “trying to sleep” and start creating the conditions for sleep.

“My insomnia is because of stress — nothing will help.”

CBT-I teaches the brain to sleep even during high stress, which is why it outperforms stress-only interventions.

“I have a broken sleep system.”

In almost all cases, sleep can reset. CBT-I improves sleep in people who have struggled for years or even decades.

“I’ve tried everything.”

Many people say this — until they try CBT-I. It remains the most effective treatment for long-standing insomnia.