CBT-I for Chronic Insomnia and Sleep Support in Tennessee
with Jackie Jones, M.Ed., LCSW
Are sleep issues impacting you multiple times a week?
We all struggle with sleep at times. Stress, physical issues, and changing schedules can cause short-term issues. It becomes an issue when it impacts our daily life and our physical and emotional well-being on a frequent basis. Everything feels harder when we don’t sleep well.
Have you tried sleep tips from social media and but still struggle to fall asleep or stay asleep?
Does your THINKING about your sleep and improving your sleep just make it worse?
Do you feel irritable during the day because you don’t sleep well?
CBT-I has been shown to be very effective in addressing chronic sleep issues when you feel like your daily functioning is impacted and any or some combination of the following are occurring over a period of 3 months:
It takes 30 minutes or longer to fall asleep multiple times a week
When you wake up in the middle of the night and it takes 30 minutes or longer to fall asleep
What is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured treatment that uses cognitive and behavioral strategies to improve sleep for people with chronic insomnia. Research has shown it to work as well short-term, and better long term than sleep medications, without the side effects.
Is it for you?
You are ready to understand what is getting in the way of healthy sleep and you are willing to try something that has worked to improve sleep for 70-80% of people who complete the 6 week program.
You would benefit from a strong initial assessment, an approach geared to you, and ongoing support and coaching from a human.
***If you have diagnosed medical conditions, including sleep apnea, CBT-I may not be right for you. Please always check with your physician if CBT-I could be helpful as an adjunct therapy.
Why CBT-I?
The American College of Physicians (ACP), and the American Academy of Sleep Medicine (AASM) both recommend cognitive behavioral therapy for insomnia is recommended as first-line, gold-standard treatment for chronic insomnia.
What if I don’t meet the criteria for Chronic Insomnia?
Many of the strategies of CBT-I are helpful for anyone struggling with sleep. Sleep issues are incredibly common. Especially if you are dealing with neurodivergence, or life transitions, a thorough assessment can help us create a plan so that it does not become a chronic issue
Ongoing sleep issues are usually more complex than fixing your lifestyle habits and environment (Cold room, alcohol and caffeine…). These can be helpful, but are not the whole picture.
Understanding and improving your circadian timing, sleep drive and/or hyperarousal issues can really shift sleep quality.
A thorough assessment is essential to creating a real program for sleep improvement geared to you.
CBT-I and Sleep Strategies
In a 6-7 week CBT-I program, we will cover all of the following. For less chronic sleep issues, we will utilize the skills that will best help you.
Skills You’ll Gain:
Education and Assessment: Understanding myths and facts about sleep and your individual sleep patterns,
Increasing your Sleep Efficiency: Understanding, Tracking and Improving Sleep Efficiency
Stimulus Control Therapy: Retraining the brain to associate the bed and the bedroom with sleep.
Relaxation Training: Learning and practicing ways to deal with hyperarousal (body and/or brain are not cooperating with relaxing before and during sleep times).
Cognitive Restructuring: Replacing the unhelpful thoughts and worry with realistic beliefs
Sleep Hygiene: And then, looking at lifestyle and environmental habits.
What does meaningful sleep improvement look like?
For a lot of us, getting good sleep can be challenging. Are you ready to finally improve your sleep?
Complete Sleep Program
90-minute Assessment
5 Weekly 45-minute sessions w/15 minute check-in each week
60-minute Follow-up Session
$1200.00
I love CBT-I because research has shown that it works to improve sleep, lowers negative feelings and thoughts about sleep. Research has shown it to be more effective long-term than medication, without the side effects. It can be appropriate for all ages.
And…
It gives you real knowledge, skills and results you can continue to use, over a short period of time.
Sleep Jumpstart
60-minute Assessment
3-hour Intensive
60- minute Follow-up Session
$700
You are struggling with sleep and have not been able to consistently change your habits and behaviors. You are ready to understand and improve your sleep right now!
Overthinking + Sleep
If you are struggling with sleep, but you know that stress, anxiety, and overthinking are a big part of your story, we can address those factors first, one week at a time.
60-minute weekly sessions
$160
Effective and meaningful therapy starts with a strong assessment (initial session). This makes sure that we are creating a plan that addresses the right areas with the right tools and strategies for you.
I use an eclectic approach to therapy. In addition to CBT-I for sleep, I use DBT, Motivation Interviewing, Solution-Focused Therapy, and Mindfulness practices
I provide telehealth therapy in Tennessee and limited in-person therapy in the Nashville/Brentwood/Franklin area. I do not accept insurance at this time, but I can provide a superbill.
I think the way we do therapy should match your needs and lifestyle. I offer weekly therapy, as well as intensive experiences (usually 3 hours at a time) if the weekly model has not been successful for you, or does not fit your current needs and schedule. When available, I offer appointment times at a wide variety of times (for example, early morning around 7 am, after work hours, and limited weekend times).
What Therapy With Me Is Like
The Details of Getting Started
It can feel awkward to reach out, but I promise I will be friendly, nonjudgmental and open to the questions you have during the free consultation and every interaction after that. Therapy works when you feel seen, heard and comfortable to heal and change
Click on button, schedule time that works for you for a free consultation (telehealth).
I will ask you a few questions about your hopes, goals, needs and preferences.
You will ask me any questions you have about me and therapy.
We will decide the next steps. Do you need more time to process? Are you ready to schedule an intake session?
The first steps (paperwork, learning more about you, working together to decide how therapy fits in your life) can feel boring/frustrating/hard/exciting AND it is super important.
The first session is very important. It’s like building a strong foundation for a house. We can change or add as we move towards your vision. You should always feel comfortable to ask for clarification and changes.
This space is for you. I lean towards a weird sense of humor, and bringing my values of tolerance, growth and kindness to our work together.
I currently do not accept insurance. I operate as a private pay therapist, This means that we have greater flexibility in how we shape your care and how and when we work together. Keep in mind:
All insurance companies require a formal mental health diagnosis to prove medical necessity.
I can provide a Superbill, but it will also need to have a diagnosis code. Using HSA funds also requires this.
I am happy to work with any diagnosis you already have and I do provide limited assessment and diagnosis. My focus will always be supporting you in identifying the traits and behaviors that are impacting your daily life.
About Me
👋🏼 Hi there! I’m Jackie.
I believe that therapy should match your current values, goals and lifestyle. Your past experiences are important if they are still impacting you, but we always want to move forward through new actions. It will sometimes be the most comfortable space AND sometimes a slightly uncomfortable space, as you are making real change. I believe strongly that two things can be true at the same time.
I provide telehealth in Tennessee and limited in-person therapy in Middle Tennessee (Nashville/Brentwood/Franklin) in traditional and unique formats. I bring a wide variety of life experiences, certifications and trainings to my sessions with tolerance, humor and flexibility.
Get Started in 4 Steps
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Reach out on and schedule a free, brief consultation using my online calendar. If you want me to reach out to you, please just provide basic contact information.
jackie.jones@unlockingchangetherapy.com
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Your free consultation will be immediately confirmed so you can ask more questions and we can explore posslble next steps
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If we decide to work together, we will do an intake session to really get an idea of what matters to you from your past, your present and what you want for your future.
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We will decide how you want therapy to look for you to really support the change you want to see in yourself and your life.