Brief Behavioral Therapy- Insomnia
BBT-I
Struggling with Sleep?
You're Not Alone.
Insomnia is the most common sleep disorder. It can lead to reduced quality of life, increased health risks, and even long-term psychiatric and cardiovascular concerns. While medications can help, psychological treatments like cognitive-behavioral therapy for insomnia (CBT-I) are proven to be just as effective—without the need for medication and physical health. Despite its impact, many people don't realize that there’s an effective, evidence-based treatment that doesn’t rely on medication. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line treatment for chronic insomnia, offering lasting improvements in sleep quality. Brief Behavioral Treatment for Insomnia (BBTI). is a streamlined, evidence-based therapy designed to be just as effective as traditional CBT-I but in a shorter and more accessible format.
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What is BBT-I?
BBTI is a 4-session, behavior-focused treatment that helps regulate your sleep naturally. Unlike traditional CBT-I, which can take 6–8 sessions, BBTI is designed to fit into your busy life while still providing lasting relief from insomnia. It is structured to help retrain your body’s natural sleep rhythms using proven techniques.
Why Choose BBT-I?
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Proven Effective: Research shows that BBTI improves sleep quality and reduces insomnia symptoms, even in older adults and those with other medical conditions.
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Short and Convenient: Just 4 sessions—2 in person and 2 by phone—making it easier to commit to treatment.
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No Medication Required: Focuses on behavioral changes rather than prescription sleep aids.
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Personalized for You: Treatment is tailored to your specific sleep patterns and challenges.
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Guided by Science: Based on well-researched principles of sleep regulation, including sleep restriction and stimulus control.
How BBT-I Works: The Four Core Components
Step 1: Initial Evaluation
Before treatment begins, we assess your sleep habits using sleep diaries and standardized sleep assessments. This helps us personalize your treatment plan.
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Step 2: The 4-Session Program
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Session 1 (60 minutes): We discuss how sleep works, what’s causing your insomnia, and set up a customized sleep plan.
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Session 2 (30 minutes): A check-in to adjust your sleep plan and troubleshoot any issues.
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Session 3 (30 minutes): Reviewing progress, making adjustments, and reinforcing strategies.
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Session 4 (30 minutes): Final adjustments and strategies to maintain long-term improve
​The Science behind BBT-I
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BBTI works by optimizing two key physiological processes that control sleep:
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Homeostatic Sleep Drive – The longer you're awake, the stronger your drive for sleep. BBTI helps regulate wakefulness to strengthen this natural drive.
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Circadian Rhythm – Your body’s internal clock determines when you feel sleepy or alert. BBTI helps synchronize your sleep schedule to work with your natural rhythm, not against it.
By making small but meaningful changes to your daily routine, BBTI retrains your body to fall asleep more easily, stay asleep longer, and wake up feeling refreshed.
Who might benefit from BBT-I
BBTI is ideal for individuals who:
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Struggle with falling or staying asleep
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Want a non-medication approach to improving sleep
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Have difficulty committing to longer therapy programs
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Prefer a structured, science-backed approach to better sleep
Ready to Take Back Your Sleep?
You don’t have to struggle with insomnia forever. BBT-I can help you reclaim restful, restorative sleep—naturally and quickly. If you’re ready to start your journey to better sleep, contact Dr. Yoe today for a consultation.
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