Sleep
Better Sleep in 9 Weeks
CBT-I Therapy Group
Seven sessions. Nine weeks. The gold-standard treatment for chronic insomnia - in a small, structured group.
You weren't always like this.
There was a time when sleep came easily. When you could close your eyes and drift off without a second thought. Maybe it was months ago. Maybe years. But somewhere along the way - a stressful season, a stretch of bad nights, a major life change - your brain learned to stay alert at night. And now it won't unlearn it on its own.
So you lie there, night after night.
You do the math: If I fall asleep right now, I'll get four hours. You watch the clock. You dread the bed. You start to fear the sun going down - because you know what's coming. Another night of exhaustion followed by another day of pretending you're fine.
CBT-I doesn't just mask the problem - it reverses it.
Over seven structured sessions, you'll retrain your brain to associate bed with sleep, collapse your sleep window so your sleep becomes deep and consolidated, and dismantle the thought patterns that keep the cycle going. No pills. No dependency. Just a proven protocol that works - often in as few as four to six weeks.
By the end of this program.
- You'll feel like yourself again - clear-headed, present, and steady.
- You'll fall asleep without the tossing, turning, and clock-watching.
- You'll forget to think about sleep - because it just happens.
This is not a support group. It is a treatment.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line treatment recommended by the American College of Physicians, the American Academy of Sleep Medicine, and the American Psychological Association - before sleep medication.
Unlike medication, CBT-I addresses the behaviors and thought patterns that maintain insomnia long after the original trigger has resolved. The results are durable. The skills belong to you permanently.
This group format delivers the full CBT-I protocol in a closed cohort of 6 10 people. Each session builds on the last. Prescriptions - your sleep window, your stimulus control rules - are individualized to your diary data. The group provides structure, accountability, and the power of hearing that you are not alone.
Who this is for.
What you will learn.
How it works.
Join the Interest List
Enter your name and email. Once 6 moms are on the list, we move to the next step.
We Set a Start Date
Once we have 6 interested moms, I'll reach out and we'll find a day and time that works for everyone.
Begin the Program
Complete a short pre-screener, hop on a quick consultation call, and then we start Session 1 together.
Session by session.
Week 1
Session 1
Sleep Education & Monitoring
Understand how sleep works - the three systems that regulate it and why insomnia persists. Begin your sleep diary.
Week 2
Independent Monitoring
No group session. Complete your sleep diary for two weeks so we have real data to personalize your treatment.
Week 3
Session 2
Stimulus Control
Learn why your bed may be working against you - and the six rules that retrain your brain to associate bed with sleep.
Week 4
Session 3
Sleep Restriction Therapy
Using your diary data, we calculate your personalized sleep window - the cornerstone of consolidating fragmented sleep.
Week 5
Session 4
Reviewing Progress + Buffer Zone
Check your sleep efficiency, troubleshoot with the group, and design a personalized wind-down ritual.
Week 6
Session 5
Thinking Like a Good Sleeper
Identify the thought patterns that keep insomnia going - and learn to replace them with accurate, flexible thinking.
Week 7
Session 6
Counterarousal Techniques
Practice breathing, progressive muscle relaxation, mindfulness, and body scan - tools to lower physiological arousal.
Week 8
Independent Practice Week
No group session. A deliberate week to practice on your own before the final session.
Week 9
Session 7
Termination & Relapse Prevention
Debrief, share what worked, and leave with a personal maintenance plan and toolkit.
Your Group Facilitator
Kristina Anzell, LCSW, PMH-C
I'm a licensed Clinical Social Worker specializing in sleep and mental health - and I've sat in the fog of chronic exhaustion myself. I know what it feels like to be the most exhausted you've ever been and still unable to sleep.
I hold advanced training in CBT for Insomnia alongside TEAM-CBT, DBT, and ACT. I run this group because I've seen CBT-I change people's lives - and I believe access to the gold-standard treatment shouldn't require months on a waitlist for individual therapy.
In-Person in Redmond, OR · Telehealth in OR, CA & FL
Ready to sleep again?
We launch the next cohort once 6 participants are on the interest list. Join now and you'll be the first to know when we set a start date - and you'll have a say in picking a time that works.