Do you struggle to fall asleep, stay asleep, or wake up feeling tired? Sleep problems can be frustrating and it’s difficult to know where to start to make things better. I’m Dale Decker and I provide Cognitive Behavioral Therapy for Insomnia (CBT-I), a specialized therapy that helps people fall asleep and feel more refreshed during the day. I have 30 years of experience as a mental health professional and I’m ready to use that expertise to help you get a good night’s sleep!
Who can benefit from CBT-I?
People with these issues can benefit from CBT-I:
- Trouble falling asleep
- Waking up multiple times each night
- Waking up much earlier than you want to
- Feeling unrested and tired
- Worry about getting enough sleep
It doesn’t matter if your sleep problems have been present for a few months or several years, you can improve your sleep within a few weeks. Most people can also reduce or eliminate sleep medications (with help from your prescriber) that can cause side effects and may stop working after a short period of time. People who have begun treatment for anxiety, depression, or even PTSD but continue to have difficulty sleeping can also benefit greatly from CBT-I.
Please note that extra caution must be taken with people who have sleep apnea, bipolar disorder, epilepsy, or other medical problems. These issues don’t necessarily prevent you from participating in CBT-I therapy. We will need to get guidance from your provider before proceeding. I can assist you in coordinating with your provider if you wish.
What can I expect during this therapy?
We will create a practical plan to get your sleep back in order using simple but powerful techniques. Only 4-6 sessions are needed over the course of two months for most people. You will spend about 3 minutes per day upon waking to complete a sleep log that will guide treatment. You will track thoughts and behaviors that are contributing to poor sleep. You’ll learn how your sleep cycle works and what you can do to fall asleep faster, stop waking up when you don’t want to, and feel more refreshed in the morning. The majority of people start to feel better after just two weeks.
Sessions can be done either in person at my office or via telehealth (you must be located in Wisconsin). If you are using insurance, your policy may require which we can use.
Can I use my insurance?
Definitely, this is a covered service under most policies. Common insurers I work with are: Dean, Quartz, GHC, Anthem, Medicare, and Medicaid but this list is not exhaustive.
You may also pay for your therapy out-of-pocket if you prefer. The time limited nature of this therapy makes it affordable and your costs are known up front.
How do I get started?
Give me a call at 608-345-1349 to leave a confidential message. I will get in touch with you to help you assess if CBT-I is right for you.