Struggling with insomnia or sleep issues?
Whether you're struggling with falling asleep, overthinking at bedtime or waking up feeling exhausted, therapy can help. Begin Cognitive Behavioral Therapy (CBT) for Insomnia, an 6-8 session intervention with a 70%-80% success rate. Your first step is a structured 30-minute intake with our Clinical Director, who will conduct a brief assessment and partner you with one of our sleep specialists. Begin In-Person or Virtually this week.
Begin Cognitive Behavioral Therapy (CBT) for Insomnia
You are tired of feeling the chronic exhaustion and overwhelm that comes with poor sleep. You may even dread the idea of going to bed and experiencing yet again another night of tossing and turning, or laying awake in bed overthinking yet again.
You are aware that you need to sleep in order to feel your best, mentally and physically, but the pressure to sleep can actually get in the way of your sleep goals.
That is where Cognitive Behavioral Therapy (CBT) for Insomnia can help. CBT-I is a highly structured, short-term therapy that provides sustainable relief.
Sleep issues are not unique to insomnia
While Insomnia Disorder is classified as its own disorder in the DSM-5, sleep can be disrupted for a variety of reasons.
Mood disorders
Mood disorders like anxiety, depression and bipolar
Neuropsychological differences
Health related disorders
Health related disorders like narcolepsy, epilepsy, obstructive sleep apnea (OSA), restless legs syndrome (RLS)
Medications and Substances
Lifestyle changes and life transitions
What does CBT-I focus on?
CBT-I focuses on the relationship between how you think, what you do, and how you sleep. In treatment, a trained provider works with you to identify the thoughts, emotions, and habits that may be keeping insomnia going.
You will look closely at your beliefs about sleep and test whether they are accurate or helpful. At the same time, your daily and nighttime behaviors are reviewed to see if they support or interfere with sleep. From there, your provider helps you shift unhelpful patterns into ones that make restful sleep more likely. Most people complete CBT-I in about 6 to 8 sessions, though the timeline can vary based on your needs.
Sessions typically include a mix of cognitive, behavioral, and educational work. This structured, skills-based approach is designed to create lasting changes in how you sleep.
- Cognitive strategies: Reshaping unhelpful or inaccurate thoughts about sleep
- Behavioral strategies: Building consistent sleep habits through techniques like stimulus control, sleep restriction or compression, and relaxation practices
- Education: Learning how thoughts, emotions, and behaviors interact to influence sleep and insomnia
Better sleep starts with the right diagnosis
We begin with a structured assessment to identify what is actually driving your insomnia, then build a targeted treatment plan. This approach, refined over more than a decade, leads to stronger outcomes and lasting change. Match With Therapist
Improving your sleep with therapists you can trust
Finding the right therapist can be stressful, but it doesn't have to be. That's why we built Aspire, a premiere psychology practice led by two experts in the field. Instead of scrolling through hundreds of therapist profiles online, your care will begin by meeting with one of our Clinical Directors, Dr. Anya Scolaro, Psy.D. or Brie Scolaro, LCSW, for an initial assessment to ensure you are a good candidate for CBT-I.
What CBT-I Treatment Involves
Structured intake
Your first step is a structured 30-minute intake with our Clinical Director, who will conduct a brief assessment and partner you with one of our sleep specialists.
Identify what's driving your insomnia
We begin with a structured assessment to identify what is actually driving your insomnia, then build a targeted treatment plan.
Cognitive and behavioral work
Sessions typically include a mix of cognitive, behavioral, and educational work, including reshaping unhelpful thoughts about sleep and building consistent sleep habits through techniques like stimulus control, sleep restriction or compression, and relaxation practices.
6 to 8 sessions
Most people complete CBT-I in about 6 to 8 sessions, though the timeline can vary based on your needs.
Begin in-person or virtually
Begin In-Person or Virtually this week.
Find the right approach for your needs.
Choosing a therapist in New York can feel overwhelming. We make it easier by matching you with the right clinician, in person in NYC or online.
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Book a 30-minute virtual intake ($175)
Whether you’re seeking goal-oriented therapy for anxiety or IQ testing for giftedness, your first appointment is a thoughtful intake with one of our Clinical Directors.
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Share your goals
In this initial virtual assessment, you will have a chance to talk about what is bringing you to therapy, what you’d like to achieve and any questions you have.
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Begin with confidence
Your Clinical Director will then provide a careful treatment recommendation. Begin your therapy journey with trust and confidence.
Leadership That Cares
At Aspire, your care is guided from the very beginning. Every client starts with a comprehensive intake led by Dr. Anya Scolaro, where we assess your symptoms, history, and what has or hasn't worked in the past. From there, we determine the most effective treatment approach and match you with a therapist whose expertise aligns with your needs, while our Clinical Directors remain involved behind the scenes to ensure your treatment stays focused, evidence-based, and effective.
Dr. Anya Scolaro (she/her)
Psy.D., LCSW, BCNDr. Scolaro specializes in anxiety treatment, OCD therapy, and psychological testing, including IQ testing for giftedness, twice-exceptional (2E) and neuropsychological evaluation for ADHD, dyslexia, autism and more. She integrates Exposure and Response Prevention (ERP) for OCD and phobias to help clients achieve lasting change.
Focus areas- Anxiety
- OCD & ERP
- Phobias
- Psychological testing
- Giftedness & 2E
Brie Scolaro (they/them)
LCSWBrie brings expertise in anxiety therapy, LGBTQIA+ affirming care, perfectionism and performance psychology, and oversees our client matching process. Brie also offers biofeedback therapy and sports psychology for athletes and high performers.
Focus areas- Anxiety
- LGBTQIA+ care
- Perfectionism
- Biofeedback
- Sports psychology
What our clients say.
Aspire has been instrumental in helping my family. From the initial intake to further sessions, the team has been supportive, empathetic, and attentive to our family’s needs. The practice is flexible with finding appointment times that work for our challenging schedules. Dr. Scolaro, Paula, and Shunya provide excellent care in a non-judgmental fashion. I would highly recommend the practice without any reservations.
After suffering my whole life and then having what I’d constitute as a mental breakdown, I’m living generally an anxiety-free life without using medication.
I am now a much more balanced, mindful and calm person who feels empowered with an armada of useful strategies and techniques to manage and regulate stressful situations in my life.
Dr. Scolaro is an incredibly gifted therapist who has helped me learn and practice vital CBT skills that have changed my life.
Insomnia Therapy: your questions, answered.
Still wondering about something? A Clinical Director can answer it during your intake.
Book Your IntakeWhat is CBT-I and how does it treat insomnia?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment that targets the patterns that keep sleep problems going. It focuses on how thoughts, behaviors, and routines affect your ability to fall and stay asleep. Treatment helps you reduce time awake in bed, build stronger sleep drive, and shift unhelpful thoughts about sleep. Over time, your body relearns how to sleep more naturally and consistently without relying on medication.
How is CBT-I different from sleep medication or general therapy?
CBT-I treats the root causes of insomnia rather than just the symptoms. Sleep medications can provide short-term relief, but they do not change the patterns that disrupt sleep. CBT-I is structured and skill-based. It follows a clear protocol that targets sleep habits, bedtime behaviors, and thoughts about sleep. General therapy may be helpful for stress or emotions, but CBT-I is designed specifically to improve sleep.
How long does CBT-I take and what does treatment involve?
CBT-I typically lasts 6 to 8 sessions, though the length can vary based on your sleep patterns and goals. Sessions are focused and practical. Treatment often includes sleep tracking, adjusting your sleep schedule, and building consistent routines. You will learn strategies such as stimulus control, sleep restriction or compression, and cognitive restructuring. Each step is tailored to your sleep patterns.
Who is CBT-I best for, and will it work for my sleep problems?
CBT-I is effective for people who have trouble falling asleep, staying asleep, or waking too early. It is also helpful for those with racing thoughts at night or inconsistent sleep schedules. It works for both short-term and long-term insomnia. Many people seek CBT-I after trying other approaches that did not lead to lasting change.
Can CBT-I help with anxiety, overthinking, or nighttime panic?
Yes. CBT-I directly targets the cycle between anxiety and sleep. Many people experience increased worry, mental alertness, or physical tension at night. Treatment helps reduce overthinking in bed and lowers the pressure to sleep. As sleep becomes more consistent, nighttime anxiety often decreases as well.
Do you offer CBT-I in NYC and virtually, and how do I get started?
We offer CBT-I in person in New York City and the Hudson Valley, as well as virtual sessions across New York, New Jersey, Pennsylvania and Delaware. Getting started begins with a 30-minute intake session with our Clinical Director. From there, we match you with the right provider and build a structured plan to improve your sleep. You can start by clicking Start Here – Match with a Therapist.
In person in NYC and the Hudson Valley, or from home.
Hudson Valley
Healing Arts Center3457 Main St, Floor 2
Stone Ridge, NY 12484 View on Google Maps
Virtual sessions
Secure online therapy and intakes across New York, New Jersey, Pennsylvania & Delaware Start with a virtual intakeGet Help for Sleep Issues in NYC
If getting sleep has started to feel overwhelming, you don't have to keep pushing through alone. Therapy can help you fall asleep faster, reduce nighttime worry and wake up feeling refreshed. Your first step is a 30-minute intake with our Clinical Director, who will get to know you and match you with the right therapist for your needs.
Self-pay practice · Superbills available for out-of-network reimbursement