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You are only 6 weeks away from permanently saying GOODBYE TO INSOMNIA!

Insomnia San Diego | Professional Insomnia Treatments For Sleeping Disorder

Do you Struggle with Insomnia?

  • Does it take you more than 30 minutes to fall asleep at night?
  • Do you wake frequently throughout the night?
  • Do you have trouble falling back asleep after you wake up?
  • Do you wake up earlier than you want?
  • Are you tired and moody throughout the day?

If you said yes to at least one of these questions, then you’re likely struggling with insomnia. You may have tried all sorts of options and pills, and nothing has cured it. But there is an answer: CBT-I- Cognitive Behavioral Therapy for Insomnia!

Insomnia is a disorder that doesn’t allow you to fall or stay asleep. People with insomnia may have trouble getting enough hours of deep and restful sleep, resulting in daytime fatigue and other symptoms such as difficulty concentrating, irritability, and depression. Insomnia can be caused by psychological factors like stress or anxiety, physical factors like pain or illness, lifestyle habits such as drinking caffeine late in the day or watching television late at night, and certain medications that cause wakefulness. The effects of restless nights without sleep take their toll after some time, impacting your physical, emotional, and mental wellbeing. Insomnia treatment program at Me Only Better in San Diego could be the solution you’ve been searching for.

Insomnia Treatments

Insomnia is a sleep disorder that affects millions of people around the world. Taking steps to treat insomnia is important because chronic insomnia can have serious long-term effects on physical and mental health. If you’re regularly not getting a good night’s sleep, it may be time to rethink your sleeping habits. Insomnia can have long-term effects that reach farther than just the bedroom.

The most effective treatment for chronic insomnia is Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps individuals identify and change behaviors that disrupt their sleep.

Insomnia is a sleep disorder that affects millions of people around the world. Taking steps to treat insomnia is important because chronic insomnia can have serious long-term effects on physical and mental health. If you’re regularly not getting a good night’s sleep, it may be time to rethink your sleeping habits. Insomnia can have long-term effects that reach farther than just the bedroom.

The most effective treatment for chronic insomnia is Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps individuals identify and change behaviors that disrupt their sleep.

Cognitive Behavioral Therapy For Insomnia

Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based form of treatment for insomnia. It has been shown to improve sleep efficiency, reduce awakenings during sleep, and reduce the amount of time taken to fall asleep.

CBT-I works by using cognitive strategies such as thought challenging and relaxation techniques as well as behavioral strategies such as sleep restriction and stimulus control. Through this approach, individuals can modify the thoughts and behaviors that keep them from getting a good night’s rest.

Why CBT-I?

CBT-I has been endorsed by the American Academy of Sleep Medicine and the National Institute of Health as the treatment of choice for insomnia! Why? Because it works! And unlike sleeping pills, there are so side effects. No more waking up in a drowsy fog! CBT-I treats the actual cause of insomnia instead of masking the symptoms.

75% of insomniacs significantly improve sleep with CBT-I

The majority of insomniacs become normal sleepers with CBT-I

85-90% of insomniacs reduce or eliminate sleeping pills after CBT-I

CBT-I has been proven more effective and safer than sleeping pills

CBT-I is the front -line treatment for insomnia because it helps you identify and replace thoughts and behaviors that are keeping you up at night. It then helps you change those thoughts and behaviors to ones that actually promote sleep!

CBT-I is a viable option for treating insomnia because it has been proven to be effective in numerous clinical trials. It can also be done at home on one’s own schedule with minimal cost and time required. If someone is struggling with chronic insomnia or believes they may benefit from CBT-I, they should speak to a mental health professional or doctor about the possibility of treatment. 


Again, CBT-I can have a significant positive impact on an individual’s quality of life. It can help individuals feel more energized, productive, and focused during their daily activities. In addition to promoting better sleep habits, CBT-I also may reduce stress levels and improve emotional regulation. As a result, individuals may find themselves feeling more engaged in their lives while being better able to cope with challenging situations. Ultimately, CBT-I is an effective way to treat insomnia so that people can live happy and healthy lives.


CBT-I includes 1 initial individual assessment and 5 individual or group treatment sessions over a 6 week period. Sessions will focus on relevant areas to help change your sleep thoughts and behaviors, including:

• Sleep education
• Thought restructuring
• Medication tapering
• Sleep scheduling
• Stimulus control techniques
• Developing a Relaxation Response
• Sleep Hygiene

In the 6-week program, you will receive a copy of a book to use as an adjunct in the program. The program also includes the completion of daily sleep diaries and weekly progress reports.

Other Insomnia Treatments

Treatments for mild cases of insomnia include the following tips.

  • Form healthy behavioral changes
  • You must be able to override your automatic reactions and responses to stimuli in your environment.
  • Following better sleep habits will help you feel rested and energized
  • Stress reduction
  • Educating yourself about insomnia is also a valuable part of the healing process
  • Optimizing your sleeping environment, such as keeping the room cool, dark and free of distractions can help make it easier to fall asleep at night. 

In addition, avoiding caffeine close to bedtime, and avoiding long naps during the day. In some cases, a combination of therapies may be needed to help individuals get the restful night’s sleep they need. 

However, if insomnia is still persisting after trying the self-care methods mentioned above, then it may be time to talk to your doctor about getting appropriate treatment for your condition. With early intervention and treatment, individuals suffering from insomnia can find relief from their symptoms and resume healthy sleeping habits. 

Remember that it is important to be patient while trying to improve sleep quality because it may take some time before changes in behavior begin having an effect on insomnia symptoms.

With proper diagnosis and treatment insomnia can be treated. Life can become more enjoyable as sufferers resume their waking hours with greater energy, productivity, and well-being.

Portrait Of Beautiful Happy Black Girl Waking Up Slow Motion
Portrait Of Beautiful Happy Black Girl Waking Up Slow Motion

Insomnia Symptoms – Signs Of Insomnia

Common Signs of insomnia includes:

  • Difficulty falling asleep 
  • Waking up frequently during the night
  • Waking up too early in the morning 
  • Feeling unrefreshed after a night’s sleep
  • Daytime fatigue.
  • Anxiety or depression
  • Difficulty concentrating and focusing on tasks
  • Decreased performance at work or school due to lack of energy
  • More irritable or moody
  • More accidents or errors
  • Perpetually anxious about sleeping

Sleep Disorders – Types Of Insomnia

Sleep disorders don’t just refer to the amount of sleep you get each night, but also its quality. If left unchecked, sleep disorders can lead to a host of other problems down the line, including decreased productivity during the day, and worsened mental and physical health conditions such as anxiety, depression, cardiovascular disease, and obesity. There are several types of insomnia.

  • Acute Insomnia. This is also known as a short-term insomnia that is typically caused by a stressful event or life disruption and tends to last for days or weeks at a time. This type of insomnia is often self-treated with lifestyle modifications such as avoiding caffeine before bedtime, exercising more routinely, and limiting alcohol consumption.
  • Chronic Insomnia. This occurs when an individual has difficulty falling asleep or staying asleep at least three nights per week for at least three months. This type of insomnia may result from mental health issues such as depression or anxiety, physical health problems like pain or discomfort during the night, lifestyle habits (e.g., irregular sleep schedule or poor sleeping environment), medications, or a combination of these factors. Chronic insomnia can often be treated with cognitive behavioral therapy and other lifestyle modifications. In some cases, medication may also be prescribed.
  • Onset Insomnia. This is characterized by difficulty falling asleep at the beginning of the night, even when a person is physically exhausted. This type of insomnia can be caused by anxiety or worrying too much about not being able to sleep, medications, drinking caffeine late in the evening and having an irregular sleep schedule. Treatment for onset insomnia may involve lifestyle changes such as avoiding caffeine before bedtime and establishing a regular bedtime routine.
  • Maintenance insomnia. This comes as a difficulty staying asleep throughout the night. Common causes include medical conditions such as restless leg syndrome or periodic limb movement disorder, pain or discomfort, depression and anxiety disorders. Treatment for maintenance insomnia usually involves CBT techniques to help combat negative thought patterns that prevent restful sleep; adjusting one’s diet and limiting alcohol consumption may also help.
  • Behavioral insomnia of childhood. This occurs when a child’s poor sleep habits prevent them from restful sleep. Common causes include parental inconsistency in enforcing bedtime, the presence of electronics in the bedroom and irregular bedtimes. Treatment often involves setting up consistent nightly routines and gradually helping the child to stay in their own room until they fall asleep.
  • Finally, hypnic jerks or “sleep starts”. These  are another form of insomnia that involves sudden jerking movements while falling asleep. Hypnic jerks usually last just a few seconds but may be accompanied by a sensation of falling, jolting the sleeper awake. Although this type of insomnia is generally harmless and resolves on its own after a few days or weeks, it can be managed through relaxation exercises and avoiding caffeine late in the day.

Chronic Insomnia

Insomnia is considered to be chronic if you have trouble sleeping at least three days per week for at least one month.

Also note that chronic insomnia can be primary or secondary. Primary chronic insomnia, which can also be called idiopathic insomnia, doesn’t have an obvious cause or underlying medical condition.

Secondary insomnia, also called comorbid insomnia, is more common. It is a chronic insomnia that occurs with another condition.

Chronic insomnia is often more difficult to treat than acute insomnia. Treatment for chronic insomnia typically includes lifestyle changes such as regular exercise, avoiding stimulants like caffeine or alcohol before bed and avoiding television or other activities that could stimulate the brain too close to bedtime. 

Cognitive behavioral therapy (CBT) may also be recommended to help people address their thoughts and behaviors related to sleep in order to reduce anxiety around sleeping. In some cases, a doctor may prescribe medication as part of the overall treatment plan. Regardless of which type of treatment is used, it’s important to remember that good sleep habits are key when it comes to managing  chronic insomnia. It’s important to stick with the same routine each night in order to train your body into a regular sleep-wake cycle. This means going to bed and waking up at the same time each day, avoiding caffeine in the evenings and engaging in relaxing activities before bed such as reading or meditating. It’s also important to avoid using electronic devices late into the night or engaging in stimulating activities close to bedtime. With these tips, along with the guidance of a physician, it is possible to overcome any type of insomnia you may be facing.

In summary, insomnia can have many causes and can manifest itself in different ways. In order to effectively treat it, it’s important to identify the cause of your insomnia first so that you can target the root issue rather than just treating the symptoms. With proper diagnosis and treatment, most people are able to manage their insomnia and get back to a healthy sleep schedule. If you think you may be suffering from insomnia, speak with your doctor for further advice.

What Causes Insomnia?

Insomnia is a sleep disorder characterized by difficulty in falling or staying asleep. It can be caused by various factors, including underlying medical and psychological conditions, lifestyle habits, certain medications, and environmental stressors. Common causes of insomnia include depression and anxiety, chronic stress, poor sleeping habits, pain or discomfort at night, use of stimulants such as caffeine or nicotine during the day, jet lag (jet lag is caused by traveling over multiple time zones quickly and disrupts the normal sleep cycle which can lead to insomnia) or shift work disorder (sleep disruption due to working during odd hours), and certain medical conditions such as asthma. 


Certain medications that are used to treat mental health disorders like depression and anxiety may have side effects that contribute to insomnia. Certain psychiatric medications can increase alertness which makes it more difficult for people with the condition to fall asleep or stay asleep. 


Other medications, like antihistamines and decongestants used for allergies or colds, can also cause insomnia due to their sedative-like effects on the body. 


Environmental factors, such as noise or light in a bedroom, can also disrupt sleep and cause someone to suffer from insomnia. Stressful life events like going through a divorce or job loss can lead to increased anxiety which can result in difficulty falling asleep. Read more here.

What Causes Insomnia in Females?

Insomnia is a common sleep disorder that can significantly impact the quality of life. Women are twice as likely to experience insomnia compared to men, so it’s important to understand the potential causes of this sleep disorder to better address and treat it. 


One major factor contributing to female insomnia is hormonal changes. Fluctuations in hormone levels due to things such as menstrual cycles, perimenopause, pregnancy, and menopause can disrupt circadian rhythms and make it more difficult for women to fall asleep or stay sleeping throughout the night. Stressful events such as work-related stressors or family issues also play an important role in triggering insomnia in females; high levels of stress lead to increased production of hormones like cortisol which further disrupts the female body’s ability to relax and fall asleep. 


Additionally, many women also experience insomnia due to underlying medical conditions such as anxiety and depression. These mental health issues can lead to difficulty in managing stress levels and lower quality of sleep. Some medications may also have side effects that contribute to insomnia in females; certain drugs used for the treatment of attention-deficit/hyperactivity disorder (ADHD), depression, or seizure disorders are known to disrupt sleep patterns and make it harder for users of these medications to get sufficient restful sleep. 


Finally, the environment is an important factor when considering the causes of insomnia in females. Factors like noise, light pollution from electronic devices or street lights outside of the bedroom, or even sleeping in a room that is too hot or too cold can all interfere with a female’s ability to get quality sleep. 


By understanding these various factors that contribute to insomnia in females, women can begin taking steps toward improving their sleep and overall health.


The first step is an initial individual assessment which takes about an hour. After that, there are 5 group or individual sessions over the next 6 weeks.

That is fine. Part of the program includes a process to help you gradually taper down your dosage in a way that you will be comfortable with.

Group treatment is just as effective as individual treatment. Many people find immense value in hearing from others that are dealing with the same sleep difficulties and help and support each other throughout the process. Group sessions are also a lower cost option.

Video allows you to attend your treatment sessions remotely from anywhere. It also reduces the time constraints involved in weekly sessions by eliminating travel time. Both individual and group sessions done via video are still completely confidential and HIPAA compliant.

Since each session builds on the ideas and skills developed in the previous session, attendance at all sessions is required. If you are unable to attend one of the group sessions, you can make it up in the same week with an individual session. You will be responsible for any difference in cost.

The full program for individual sessions is $1150. The full program for group sessions is $675. If you have a PPO plan, your health insurance should offer some type of coverage for sleep disorder treatment. Double-check with your insurance provider and ask them how much they reimburse for out-of-network mental health treatment for primary insomnia. I am happy to submit claims on your behalf to your insurance company for reimbursement.

The main cause of insomnia can vary from person to person. Common causes include stress, an irregular sleep schedule, poor sleeping habits, certain medications and/or substances, illnesses or other medical conditions, depression or anxiety. Other factors may include environmental stimuli such as noise, light or temperature fluctuations. Treatment for insomnia will depend on the underlying cause(s). Therefore, it is important to speak with a healthcare professional if you are experiencing difficulty sleeping to determine the cause and get appropriate treatment.

Insomnia is a sleep disorder that can be broadly divided into three types: transient insomnia, short-term insomnia, and chronic insomnia. 

Transient insomnia is usually caused by an external event such as jet lag or stress from a recent life change. It usually lasts for one to two nights, but some people may experience it for days or weeks at a time. 

Short-term insomnia lasts for up to three weeks and is the result of changes in the sleeping environment or lifestyle such as working night shifts, medication side effects, or late bedtimes. It can also be triggered by anxiety or depression. 

Chronic insomnia occurs when you have trouble sleeping on most nights and lasts for at least a month. It can be caused by an underlying medical or mental health condition, or a combination of lifestyle factors and environmental issues.

Insomnia is a sleep disorder, not a mental illness. However, insomnia can have underlying psychological causes and may be associated with anxiety or depression. In many cases, treating the underlying psychological issues can help improve insomnia symptoms. If you think your insomnia may be due to an underlying mental health condition, it’s important to see a doctor for an evaluation. They can determine if you need treatment for any mental health issues that could be causing your insomnia and refer you to a specialist if needed.

It is because you are involved in some of the factors that cause insomnia. Insomnia can be caused by a variety of factors, including psychological stress, medical conditions, medications, lifestyle choices (such as drinking alcohol or caffeine too late in the day), and environment. In some cases, insomnia may have no clear cause. If you are having difficulty sleeping regularly, it is important to talk with your doctor so they can help identify the underlying cause and provide appropriate treatment.

You will know that you have insomnia when you notice any of the symptoms associated with insomnia. They include; waking up often during the night, feeling tired and unrested after a full night’s sleep, having trouble concentrating during the day due to lack of sleep, and feeling irritable or depressed. If you are experiencing any of these symptoms for more than a few nights in a row, it may be time to consult your doctor about your sleeping habits. A doctor can diagnose insomnia and recommend treatment options.

It is important to note that the best way to fall asleep faster is to practice good sleep hygiene and if necessary, talk to a doctor to make sure you don’t have any underlying health conditions that may be causing your sleep problems. However, some people find certain drinks helpful in getting them sleepy. 

The best drinks for helping you fall asleep are those without caffeine or alcohol, as both of these can interfere with restful sleep. Some suggested beverages include warm milk, chamomile tea, herbal teas, tart cherry juice and magnesium-rich drinks like coconut water. Hot chocolate made with almond milk also makes for a cozy bedtime beverage!

When it comes to the best food for insomnia, several foods can help. Foods high in magnesium such as nuts and seeds, leafy greens, bananas and dark chocolate can all help improve sleep quality. Oatmeal is also a great option as it contains calcium and complex carbohydrates which both help the body relax and prepare for sleep. Additionally, including foods rich in tryptophan such as eggs, dairy or soy products can also aid in relaxation and thereby promote better sleep. Finally, avoiding caffeine late at night is essential if you’re trying to get quality restorative sleep.  In general, eating a healthy balanced diet with plenty of fruits and vegetables will provide your body with what it needs to achieve a good night’s sleep.

Having trouble sleeping can be frustrating and debilitating. Fortunately, there are several techniques you can use to help yourself drift off into dreamland.

Set a sleep schedule – To establish healthy sleep habits, set a specific bedtime for yourself each night and stick to it as much as possible. This will help your body recognize when it’s time to wind down for the evening and make it easier for you to fall asleep at the same time each night. 

Get some exercise – Physical activity is known to reduce stress levels and tire out your body so that you’ll be ready for sleep when the time comes. Try doing some light exercises or taking a walk in the late afternoon or early evening before bedtime.

Yes, you can get sick from a lack of sleep. Not getting enough sleep can weaken your immune system and put you at risk for a variety of illnesses. It can also increase stress hormones which make it harder for your body to fight off infections. If you’re not sleeping enough, it’s important to take steps to fix your sleep schedule so that you don’t become ill.


Schedule a free 15-minute phone call with me to discuss your options and your fit for the program!