Sleep Well. Feel Well. Live Well.

Effective CBT-I (Cognitive Behavioral Therapy for Insomnia) in Glendale & Torrance

Why Good Sleep Matters

Did you know that only about two-thirds of adults in developed nations sleep the recommended eight hours per night on average? Lack of sufficient sleep-averaging fewer than 7 hours per night, for example-has been linked to doubled risks of serious health outcomes like cancer, heart attack, and stroke. An estimated 20% of the U.S. population has a sleep disorder, and among them, insomnia is the most common.

If you are someone who:

• Has trouble falling asleep or staying asleep,
• Lies awake worrying about how much sleep you will get tonight,
• Spends excessive time in bed trying to sleep,
• Relies on medications, alcohol, over-the-counter aids or other strategies just to get to sleep,

…then you’re in unfortunately good company-but also in a place where there is real hope.

There is Good News: Insomnia Is Treatable

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective, research-validated treatment designed specifically for sleep problems-and importantly, it does not depend on medications or sleeping pills. CBT SoCal offers CBT-I therapy for the greater Los Angeles area, Glendale, Torrance, and via online sessions throughout California. Our goal: help you sleep more deeply, wake more refreshed, and get your life back.

What Is CBT-I?

CBT-I is a structured therapeutic programme for insomnia and poor sleep. It draws on two key parts:

• Cognitive interventions: These address the thoughts, beliefs, and worries that sabotage sleep-e.g., “If I don’t sleep eight hours I’ll fail tomorrow,” or “I’ll never fall asleep again.”
• Behavioral interventions: These change the habits and routines that interfere with good sleep-such as spending too long in bed awake, irregular schedules, excessive napping, or using the bed for things other than sleep.

Together, these approaches help you replace old, sleep-undermining behaviours with new habits that promote restful, consistent sleep.

Why Choose CBT-I Over Sleeping Pills?

Research shows that CBT-I delivers benefits that are at least equal to, and often superior to, medications-with far fewer risks. One large review found that CBT-I produced improvements in sleep latency (time to fall asleep), wake after sleep onset, total sleep time and sleep efficiency. PMC+1 The American College of Physicians recommends CBT-I as the first-line treatment for chronic insomnia. American College of Physicians+1

Unlike medications, which might mask symptoms and can produce dependency or side-effects, CBT-I works by retraining your body and mind to return to natural, healthy sleep patterns-and the gains often persist long-term. PMC

Key Components of CBT-I

When you begin therapy for insomnia in Los Angeles or Glendale or Torrance with CBT SoCal, your therapist will guide you through several core elements:

• Sleep Restriction: Limiting time in bed to actual sleep time to improve sleep efficiency.
• Stimulus Control: Strengthening the association between your bed/bedroom and sleep (rather than wakefulness).
• Sleep Hygiene: Adjusting lifestyle habits (caffeine, electronics, daylight exposure, exercise) to support better sleep.
• Cognitive Restructuring: Identifying and challenging unhelpful beliefs about sleep (“I can’t function without eight hours,” “Tonight will be just like last bad night”), replacing them with more adaptive thoughts.
• Relaxation and Arousal Reduction: Teaching relaxation strategies, mindfulness, and techniques to manage racing thoughts or tension that interfere with sleep. PMC+1

What To Expect in Your Sleep Therapy Sessions

Your first sessions will involve a full assessment of your sleep history, habits, and any underlying issues (such as anxiety, mood concerns, or medical conditions). From there, a personalised plan is crafted, typically lasting 6-8 weeks (though it may be longer depending on complexity).

During therapy you’ll:

• Keep a sleep diary to track patterns and changes.
• Learn to identify behaviours or thoughts that contribute to poor sleep.
• Receive guidance on setting consistent wake and bedtime routines.
• Practise behavioural experiments and track the results.
• Address emotional or cognitive blocks like worry about sleep, performance anxiety or bedtime tension.
• Gain tools to maintain your progress after formal sessions end.

Our approach aims not only to reduce insomnia symptoms but to support sustainable sleep health, helping you feel better during the day-not just at night.

Overcoming Common Sleep Therapy Concerns

“Will CBT-I be too hard to follow?”
CBT-I is designed to be accessible. Our therapists guide you step-by-step, adjust to your pace, and support you through each phase. Many clients see noticeable improvements within weeks-not months.

“Can I still take sleep medication?”
Yes. In some cases, clients continue medication while starting CBT-I, with the goal of eventually reducing reliance. Many people find that with CBT-I they need fewer, or sometimes no, sleep aids.

“I’ve been anxious about my sleep for so long – will therapy really help?”
Yes. Because insomnia often overlaps with anxiety, we integrate strategies that target both. You’ll learn not only to sleep better, but to worry less about sleep itself-and that’s a critical shift.

Supporting Your Daytime Life

Improving your sleep isn’t just about what happens at night-it’s about improving your waking hours, too. With quality sleep comes:

• Better mood, reduced irritability
• Improved concentration and productivity
• More energy for family, work, and leisure
• Less vulnerability to stress, anxiety, or depression

In our Los Angeles, Glendale & Torrance clients, we often see that once sleep improves, other areas of life begin to improve too.

Take the First Step Toward Restful Sleep

It’s time to stop letting insomnia rob you of your nights-and days. At CBT SoCal, we’re ready to help you reclaim your sleep, your health and your life. Our therapists are trained in CBT-I and equipped to support adults, teens and children.

Contact us now at (818) 547-2623 or visit our Contact Page to schedule a free phone consultation. We offer in-person therapy in Glendale and Torrance as well as online sessions across California.

Give yourself the gift of better sleep-so you can feel well, live well and wake well again.