What to expect in a telehealth CBT-I session

Coming to therapy by video for the first time can feel uncertain, especially when you're already running on short sleep. Here's what a typical course of telehealth CBT-I looks like with me, from the first click of the link to the last session.

Before the first session

After you book, you'll get an email with secure paperwork to complete online — consent forms, a practice policy, and a sleep questionnaire. You'll also start a simple sleep diary that takes about a minute each morning.

The first session (60 minutes)

We spend most of this session on your sleep history and what you've already tried. I'll ask about your medical history, any medications, caffeine and alcohol, shift schedules, and what a typical night looks like now. By the end, you'll have a clear picture of what we're working with and a plan for the next two weeks.

Sessions 2–8 (45 minutes each, usually weekly)

Each session starts with your sleep diary from the previous week. We use it to fine-tune your plan, troubleshoot what isn't working, and adjust the approach as your sleep responds. Most of the change happens between sessions, in the small, specific shifts we plan together.

The tech side

Sessions run on a HIPAA-compliant video platform. You'll get a unique link before each appointment. All you need is a private space, a stable connection, and a device with a camera. Earbuds help with privacy if others are home. If the video cuts out, we switch to phone.

What makes telehealth CBT-I work

Because CBT-I is built around schedule and behavior, it doesn't need an office. You can do it from your own bedroom — which, honestly, is often helpful. Seeing your setup lets us make it part of the work.