Therapy for insomnia and sleep disorders focuses on addressing both the psychological and behavioral factors that disrupt restful sleep. Dr. Howe provides a compassionate, client-centered approach, offering personalized therapy that combines Cognitive Behavioral Therapy for Insomnia (CBT-I) with other evidence-based techniques.
By identifying and changing negative thought patterns and behaviors related to sleep, therapy helps individuals develop healthier sleep habits, improve sleep hygiene, and reduce the stress and anxiety often associated with sleep disturbances. With a holistic approach, Dr. Howe empowers clients to regain control over their sleep, ultimately leading to better sleep quality, emotional balance, and overall well-being. Therapy for sleep disorders can be a long-term solution to help individuals improve both their sleep and their daily functioning.
Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to return to sleep. It can lead to poor sleep quality, leaving individuals feeling tired, fatigued, and unrested during the day. Insomnia may be caused by a variety of factors, including stress, anxiety, depression, medical conditions, or poor sleep habits.
While occasional sleeplessness is normal, chronic insomnia can significantly impact mental and physical health. It can lead to issues such as reduced concentration, irritability, mood disturbances, and a weakened immune system. Insomnia often disrupts daily functioning, affecting productivity, relationships, and overall quality of life. Treatment, including Cognitive Behavioral Therapy for Insomnia (CBT-I), is highly effective in addressing the root causes of sleep difficulties and helping individuals restore healthy sleep patterns.
Sleep therapy can help with a variety of sleep-related concerns, addressing both emotional and physical factors:
Difficulty falling asleep, staying asleep, or waking up too early.
Worrying thoughts that disrupt sleep and make it difficult to relax.
Pain that interferes with the ability to fall or stay asleep.
Sleep issues related to irregular work hours or rotating shifts.
Sleep disturbances often related to trauma, nightmares, and hypervigilance.
Conditions that frequently contribute to difficulty falling asleep or staying asleep.
Treatment for insomnia primarily focuses on addressing the psychological and behavioral factors that contribute to sleep disturbances. Dr. Howe utilizes Cognitive Behavioral Therapy for Insomnia (CBT-I) as the main approach, helping clients reframe negative thoughts and behaviors related to sleep. Through CBT, clients learn practical strategies to improve their sleep patterns and enhance overall well-being. Key components of this therapy include:
Techniques such as deep breathing, progressive muscle relaxation, and meditation help reduce stress, calm the mind, and improve the ability to relax before sleep.
Clients learn healthy sleep habits, such as creating a consistent sleep schedule, optimizing the sleep environment, and avoiding habits that disrupt rest.
These include methods like stimulus control and sleep restriction to break the cycle of poor sleep patterns and help re-establish a natural sleep rhythm.
Therapy may also include recommendations for changes in diet, exercise, and stress management to improve sleep and overall well-being.
Effective therapy begins with a supportive environment where clients feel safe, respected, and understood. Dr. Howe creates a confidential space grounded in empathy and professionalism, where individuals can explore their experiences and work toward meaningful, lasting change.
Collaboration: Therapy is a partnership. Each treatment plan is shaped by the client’s goals, values, and lived experience—ensuring that progress is practical, relevant, and aligned with what matters most.
Trust: Building trust is central to the therapeutic process. Dr. Howe offers consistent, nonjudgmental support, encouraging openness and honest reflection at every stage of the journey.
Confidentiality: Client privacy is treated with the highest level of ethical care. Sessions are held in a secure, respectful setting where personal information is protected with discretion and integrity.
Private session to explore current sleep issues and emotional stressors
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Identify behavioral and mental patterns that contribute to sleep difficulties and create a tailored treatment plan
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Apply evidence-based tools like CBT-I, sleep hygiene practices, and relaxation training to support restful sleep
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Review progress, adjust tools as needed, and support sustainable sleep improvement over time
Dr. Savana Howe is a licensed clinical psychologist with years of experience helping individuals navigate personal challenges. She specializes in providing compassionate, evidence-based therapy for a wide range of concerns, including anxiety, depression, trauma, and life transitions. Dr. Howe’s approach is collaborative, creating a safe, non-judgmental space where clients can explore their thoughts and emotions. Her goal is to empower clients to understand themselves better and make meaningful changes that promote emotional well-being and personal growth.
Therapy can help individuals regain control of their sleep and overall well-being. Key outcomes include:
Gain practical strategies to fall asleep more easily and maintain restful sleep throughout the night, improving your overall sleep quality.
Learn techniques to manage anxiety, restlessness, and stress that disrupt your sleep, helping you sleep more peacefully.
With better sleep, you'll experience higher energy levels, improved mood, and better mental clarity during the day.
Establish consistent sleep routines that promote deeper, more restorative sleep, setting the foundation for long-term sleep health
Therapy offers natural, effective solutions to improve sleep, helping you reduce reliance on sleep aids and medication.
As your sleep improves, so will your emotional regulation, leading to greater resilience and a more balanced life.
Contact Dr. Howe today to schedule your free 15-minute consultation and begin your journey toward better mental health.
CBT for insomnia helps by addressing the negative thought patterns and behaviors that disrupt sleep. It teaches clients to identify and challenge unhelpful beliefs about sleep, manage anxiety, and establish healthy sleep habits. This therapy includes techniques like sleep scheduling, relaxation methods, and cognitive restructuring to improve sleep quality and duration. By focusing on both the psychological and behavioral factors, CBT for insomnia empowers individuals to regain control over their sleep, leading to better rest and overall well-being.
Most people begin to see improvements in their sleep within 4 to 6 weeks of starting CBT-I. Initial progress may involve better sleep quality, reduced time spent awake during the night, and fewer nighttime awakenings. Full benefits often emerge after 8 to 12 weeks of treatment, depending on the individual’s specific issues and commitment to the process. CBT-I focuses on sustainable changes to sleep habits, so while results are generally long-lasting, the timing can vary. Dr. Howe will work closely with you to tailor the therapy to your needs, ensuring the best possible outcome for your sleep health.
Yes, Cognitive Behavioral Therapy for Insomnia (CBT-I) is considered one of the most effective treatments for chronic insomnia. Studies show that up to 70-80% of individuals who complete CBT-I report significant improvements in sleep quality and duration. Unlike medication, which can have side effects and be habit-forming, CBT-I provides long-term results by addressing the root causes of insomnia, such as negative thought patterns and poor sleep habits. At Dr. Howe Psychology, CBT-I helps clients regain control over their sleep without the need for medication, making it a sustainable, evidence-based approach to better sleep
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