Sleep & Insomnia Therapy in Arkansas Bentonville & NWA
Your Brain Won’t Shut Off. Your Body Is Exhausted. And Nothing You’ve Tried Has Worked.
You’ve tried melatonin. You’ve tried the magnesium, the sleep apps, the “perfect bedtime routine.” Maybe you’ve even tried prescription sleep medication. And you’re still lying awake at night, watching the clock change while your brain replays every thought it can find.
You’re not broken. Your brain has learned habits around sleep that aren’t working, and it can unlearn them.
CBT-I (Cognitive Behavioral Therapy for Insomnia) is the first-line treatment for chronic insomnia—recommended ahead of medication by the American College of Physicians, the American Academy of Sleep Medicine, and the NIH. At Kin & Grove, I’m specifically trained in this protocol, and I help people go from dreading bedtime to actually sleeping again.
Working Together…
This isn’t generic sleep hygiene advice. It’s not “have you tried putting your phone down?” It’s a structured, personalized program that retrains your brain and body to sleep, without pills, without dependency, and with results that last long after treatment ends.
Or Text/Call: 479-259-1109
You’re Not “Bad at Sleeping.” You’re Stuck in a Pattern.
If you’ve caught yourself saying things like:
“My brain won’t shut off. It’s like a computer with too many tabs open.”
“I’m exhausted but wired. My body wants sleep, but my system won’t settle.”
“I dread bedtime. The bedroom feels like a place where I fail.”
“I’ve tried everything (melatonin, magnesium, Ambien, sleep apps) and nothing sticks.”
“I feel like a zombie during the day. I’m running on caffeine and anxiety.”
“Is this just who I am? Am I just a bad sleeper?”
You’re not alone. Chronic insomnia affects 1 in 10 adults, and the average person struggles for 15 years before finding a treatment that actually works, not because they aren’t trying, but because the most effective treatment is the one almost nobody talks about. Only 15% of people have ever heard of CBT-I.
Why People Seek Sleep Therapy
• Racing thoughts the moment your head hits the pillow. You might be replaying the day, planning tomorrow, worrying about things you can’t control at midnight.
• The “tired but wired” paradox. Your body is exhausted, but your nervous system won’t wind down.
• Sleep anxiety, where you’re not just unable to sleep, you’re anxious about not sleeping, which makes sleep even harder.
• Watching the clock from 1:42 AM to 3:16 AM to 5:59 AM, knowing tomorrow will be another foggy, frustrating day
The Brain That Won’t Shut Off
Exhaustion That Follows You Everywhere
• Brain fog, irritability, and difficulty concentrating at work or with your family
• Relying on caffeine to get through the day and dreading what the night will bring
• Feeling like you’re “running on empty” or like the “shadow of yourself.”
• Burnout compounding on top of sleep deprivation, you can’t recharge because you can’t sleep, and you can’t sleep because you’re burned out
You’ve Tried Everything
• Melatonin, magnesium, CBD oil, valerian, trazodone, Ambien, the supplement carousel that never ends
• Sleep apps, white noise machines, weighted blankets, blue light glasses, new mattresses, tools that helped for a week, then stopped
• The standard sleep hygiene checklist (dark room, consistent bedtime, no screens) made no dent in chronic insomnia
• Fear of sleep medication dependency, you don’t want to need a pill every night, but you don’t know what else is left
Life Circumstances Making Sleep Harder
• High-pressure careers where your brain stays in “on” mode long after the workday ends
• Parenthood, especially when sleep deprivation from infant care turned into chronic insomnia that stayed long after your baby started sleeping through the night
• Anxiety or depression that tangles with insomnia, you can’t tell which came first, and each one fuels the other
• Major life transitions like new jobs, moves, relationship changes, grief, that disrupted your sleep and were never resolved
• ADHD brains that won’t quiet down, the inability to “turn off” at night feels identical whether it’s ADHD or insomnia (and often it’s both)
CBT-I for insomnia gives you more than tips; it gives you a structured system to retrain your brain and body to sleep, with results that actually stick.
What Is CBT-I? (And Why Haven’t You Heard of It?)
CBT-I (Cognitive Behavioral Therapy for Insomnia) is the gold standard treatment for chronic insomnia, recommended as the first-line treatment by the American College of Physicians, the American Academy of Sleep Medicine, and the NIH, ahead of medication. It’s not general therapy applied to sleep. It’s a specialized, structured protocol designed specifically to fix the patterns keeping you awake.
CBT-I works by targeting the actual mechanisms that perpetuate insomnia, not just the symptoms:
Sleep Restriction Therapy: Rebuilds your body’s natural sleep drive by temporarily limiting time in bed to match your actual sleep time, so when you go to bed, you actually sleep
Stimulus Control: Breaks the association between your bed and wakefulness, frustration, and anxiety, so your bedroom becomes a place of sleep again, not a place of dread
Cognitive Restructuring: Addresses the anxious thoughts about sleep that have become their own fuel source (that “I won’t sleep tonight” spiral that guarantees you won’t)
Sleep Diary Monitoring: Data-driven adjustments every week based on your actual sleep patterns, not guesswork
The results speak for themselves: CBT-I produces improvement in 70–80% of chronic insomnia patients, with effects that actually continue to improve after treatment ends and remain stable for 24+ months.
No pills or dependency. Just a proven method to retrain your brain to sleep.
Why People Work with Kelsey for Sleep Therapy
Specialized Training You Can Trust
I completed specialized CBT-I training through the University of Pennsylvania, one of the leading CBT-I training programs in the country. This matters because CBT-I requires precise implementation: the timing of sleep restriction adjustments, knowing when to modify the protocol, and understanding the clinical nuances that distinguish effective treatment from ineffective treatment.
I Know What Sleepless Feels Like
Before becoming a therapist, I worked in corporate, tech, startups, and retail, and I've personally struggled with sleep during seasons of high-pressure work, caregiving, and major life transitions. That lived experience shapes how I approach this work. I understand what it's like when your brain won't turn off, when you're running on empty but still expected to show up, and when sleep deprivation tangles with everything else in your life. I address your sleep and help you understand how it connects to the bigger picture.
Flexible Options That Fit Real Life
• In-person appointments at my Bentonville office, a calm, private space
• Virtual sessions from anywhere in Arkansas, no driving when you’re already exhausted
• Hybrid scheduling switches between virtual and in-person as your schedule changes
• Evening appointments available because sleep-deprived people don’t need another thing to schedule during the workday
Curated Science-Backed Structure
No suggestions to “just relax.” If you’ve been told to drink chamomile tea and put your phone in another room, you know that advice doesn’t fix chronic insomnia. CBT-I uses data from your own sleep diaries to make precise, weekly adjustments to your personalized sleep protocol. It’s structured, evidence-based, and tailored to you.
Serving Clients Throughout Arkansas
I provide CBT-I and insomnia therapy for adults throughout Northwest Arkansas. Because CBT-I is available via telehealth, I also work with clients across the entire state of Arkansas. If you’re living in Arkansas, I can help.
Is CBT-I Right for You?
CBT-I is designed for adults with chronic insomnia—meaning difficulty falling asleep, staying asleep, or waking too early, occurring at least three nights a week for three months or more. It’s effective whether your insomnia is “primary” (the main issue) or intertwined with anxiety, depression, chronic pain, or other conditions.
Important: Before starting CBT-I, I complete a thorough screening to make sure this treatment is safe and appropriate for you. CBT-I may not be appropriate for individuals with certain conditions including untreated sleep apnea, bipolar disorder, epilepsy, or active parasomnias. If CBT-I isn’t the right fit, I’ll connect you with a specialist who can help.
CBT-I may be especially helpful if you:
Have been struggling with sleep for months or years (not just a bad week)
Have tried supplements, medications, or sleep hygiene without lasting results
Want to improve your sleep without relying on medication long-term
Are ready to invest time and effort into a structured program (CBT-I requires active participation)
Experience sleep-related anxiety such as dreading bedtime, watching the clock, worrying about how tomorrow will go
For Partners & Family:
When Someone You Love Can’t Sleep
If you’re watching someone you care about unravel from insomnia (the irritability, the exhaustion, the withdrawal), you already know it affects more than just them. Insomnia impacts relationships, family dynamics, and household wellbeing.
Many families use HSA/FSA cards for sessions or consider CBT-I an investment in overall family wellbeing, because when one person finally sleeps, the positive impact ripples to those around them.
Here’s what to know:
• Chronic insomnia is a real medical condition, not a choice or a lack of discipline. Your loved one isn’t “not trying hard enough.”
• When someone says “I’ve tried everything,” they usually mean it. Most people haven’t heard of CBT-I or had trouble finding a provider.
• CBT-I is a short-term, structured program (typically 6–8 sessions) with measurable results. It’s not open-ended therapy; there’s a clear plan and a clear endpoint.
Frequently Asked Questions About Insomnia Therapy & CBT-I
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CBT-I is a specialized, structured treatment protocol designed specifically for insomnia. It involves specific behavioral techniques like sleep restriction, stimulus control, and cognitive restructuring. These techniques are delivered in a data-driven format using your daily sleep diaries. Think of it less like traditional therapy and more like a training program for your brain.
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Yes. CBT-I is the most researched and effective treatment for chronic insomnia. It produces improvement in ~70%+ of patients, and unlike sleep medication, the results actually continue to improve after treatment ends and remain stable for two or more years. The American College of Physicians, the American Academy of Sleep Medicine, and the NIH all recommend CBT-I as the first-line treatment for chronic insomnia.
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Most people complete CBT-I in 6–8 weekly sessions. Your first session is a 70-minute comprehensive intake, and follow-up sessions are typically ~50 minutes. Many clients start seeing measurable improvement by weeks 2–4.
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The initial intake session (70 minutes) is $179. Follow-up sessions are $149 each. I accept HSA/FSA cards and can provide a superbill for out-of-network reimbursement. Many clients view CBT-I as one of the best investments they’ve made, it’s a fraction of the cost of years of supplements, medications, and lost productivity from poor sleep.
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Absolutely. You can join sessions from anywhere in Arkansas.
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Insomnia and anxiety frequently overlap, but they’re not the same thing. Many people develop insomnia during a stressful period, and even after the stress resolves, the insomnia persists because the brain has learned new sleep-disrupting habits. CBT-I targets those habits directly. If anxiety is also a factor, we address both, but treating anxiety alone may not fix insomnia.
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I don’t bill insurance directly, but I can provide you with a superbill (a detailed receipt) to submit for out-of-network reimbursement if your plan covers it. Many clients use HSA/FSA cards to pay for sessions. A fee-for-service model means your treatment is between you and me, no insurance company determining how many sessions you “get.”
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Yes. Insomnia and anxiety or depression frequently go hand in hand, and treating one often helps the other. CBT-I can work alongside your existing therapy; they target different things. CBT-I focuses specifically on the sleep-disrupting patterns and behaviors that keep insomnia going, even when the original trigger (stress, anxiety, a life transition) has passed. Many clients find that once their sleep improves, their anxiety and mood improve too. I'm happy to coordinate with your current therapist if that's helpful.
What to Expect in CBT-I Therapy
Complimentary ConsultationA free 15-minute conversation to talk about your sleep struggles and determine if CBT-I is a good fit. No pressure or commitment. You can ask questions and see if moving forward feels right for you.
Assessment & HistoryThorough evaluation of your sleep history, patterns, and what's keeping you awake. You'll complete a brief pre-screening questionnaire and we'll build your personalized treatment plan.
ongoing sessionsUsing your daily sleep data, we'll implement and adjust your sleep protocol week by week, retraining your brain and body to sleep. Most clients complete treatment in 6–8 sessions and leave with the tools to protect their sleep long-term.
You Don’t Have to Keep Living Like This