Behavioral Sleep Medicine Clinic
Struggling with falling asleep, staying asleep, or waking up feeling unrefreshed? Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective, evidence-based treatment that helps you regain control of your sleep without relying on medication.
CBT-I works by addressing the thoughts, behaviors, and habits that keep insomnia going. Through practical strategies like improving sleep routines, reducing nighttime worry, and resetting your body’s natural sleep rhythm, you’ll learn how to fall asleep more easily, stay asleep longer, and wake up feeling rested.
Most people see meaningful improvements in just a few weeks. If you’re ready for better sleep and better days, CBT-I can help you get there.
Upcoming Schedule
Dates: 5/5/26 through 6/9/26
Time: 8:15am to 9:30am
Location: Zoom
Fees: $199.99
*Participants who do not achieve desired results are welcome to attend this program again on us.
Topics Covered
- Understanding Sleep & Insomnia
- Sleep Drive and Circadian Rhythms
- Sleep Hygiene (what helps—and what doesn’t)
- Stimulus Control (retraining the brain for sleep)
- Sleep Restriction or Sleep Compression
- Managing Racing Thoughts & Worry at Night
- Cognitive Restructuring (changing unhelpful sleep beliefs)
- Relaxation Strategies (e.g., breathing, muscle relaxation)
- Reducing Sleep Effort and Performance Anxiety
- Naps, Caffeine, Alcohol, and Lifestyle Factors
- Sleep Tracking and Interpreting Sleep Data
- Relapse Prevention and Long-Term Sleep Success
What to Expect: Your 6-Week CBT-I Program
Week 1: Build Your Sleep Foundation
Learn how sleep really works and identify habits that may be keeping you stuck. You’ll begin simple, practical changes to support better sleep.
Week 2: Reset Your Sleep Rhythm
Establish a personalized sleep schedule designed to improve sleep quality and consistency.
Week 3: Strengthen the Sleep Connection
Train your brain to associate your bed with sleep again—so falling asleep becomes more natural and reliable.
Week 4: Quiet the Racing Mind
Learn proven strategies to reduce nighttime worry and calm mental overactivity.
Week 5: Let Go of Sleep Pressure
Shift away from “trying” to sleep and reduce performance anxiety that can keep insomnia going.
Week 6: Sleep Well for the Long Term
Develop a sustainable plan to maintain your progress and handle future disruptions with confidence.
For more information or to enroll in an upcoming cohort, please contact the Outdoor Achievement Group, L.L.C. at 405.362.1356 or email explore@outdoorachievement.com.