Cognitive Behavioral Therapy for Insomnia
with Tomiko D. Mackey, LCSW
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard endorsed by the American Academy of Sleep Medicine.
Are you exhausted before the day even starts?
Do you dread bedtime because your mind won’t shut off?
You might find yourself reaching for sleep aids, clinging to strict bedtime routines, or lying awake watching the hours pass.
It's easy to assume better habits are all you need, but often, something deeper is at play. I help you figure out what's going on and guide you through changing it.
80% of Patients report better sleep in 4-8 Sessions
Clients Come to Me For:
Trouble falling asleep
Frequent awakenings
Difficulty getting back to sleep
Memory fog
Mood swings
Bedtime dread
Low energy
There is a difference between functioning and truly living. If poor sleep is draining your life, let's treat the real issue.
How CBT-I Therapy
With Me Works
We begin with a thorough assessment to better understand the factors that may be affecting your sleep. As part of this process, I use a sleep evaluation approach to help gain a clearer picture of your sleep patterns.
From there, we follow a structured CBT-I approach, a research-supported treatment designed to address the thoughts and behaviors that can keep insomnia going.
Together, we explore not only your sleep, but also the underlying factors that may contribute to it, such as stress, anxiety, trauma history, or worry about not sleeping. The goal is to help your mind and body rebuild a healthier, more restful relationship with sleep.
Modalities I Use
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Resets the behaviors and thoughts that maintain insomnia so sleep can return naturally.
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Identifies negative automatic thoughts about sleep, reduces negative or worrying thoughts, catastrophizing, and sleep anxiety.
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Helps reprocess trauma or stress responses that may keep the nervous system alert.
This work is structured, clear, and focused on results.
Sleep Again
When sleep improves, life often improves with it.
After CBT-I Therapy,
Clients Report:
They fall asleep faster
Stay asleep
Experience daytime energy
Better focus
Improved mood
Less sleep obsession
Better relationships
About Tomiko D. Mackey, LCSW
My therapy is designed for people who are tired of simply getting by and are ready for meaningful, lasting change.
Clients often describe my approach as direct, compassionate, and grounding. I balance honest feedback with warmth and support, helping you challenge the thoughts and patterns that no longer serve you while feeling supported throughout the process.
For over 26 years, I’ve worked with trauma, anxiety, and the struggles that affect daily life, including sleep. Because insomnia is rarely just about sleep, I focus on understanding and treating the full picture
When not in session, I love spending time outdoors, hiking, exploring local farmers’ markets, cooking, and discovering great food while traveling. One of my favorite adventures was going on safari in Botswana. I also deeply value time with family and friends.
Availability: I work with individuals via telehealth across California and Mississippi.
Education, Credentials, and Trainings
Bachelor of Arts, Psychology, University of California, Irvine
Master of Social Work, California State University, Long Beach
Certified TF-CBT Therapist
EMDR Trained Clinician
Cognitive Processing Therapy Provider
Cognitive Behavioral Therapy for Insomnia
Member, National Association of Social Workers (NASW)
Member, Association of Professionals Solving the Abuse of Children (APSAC)
Champions of Children Award, 2019
Outstanding Frontline Professional Award, 2020
3 Steps to Get Started
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Interested in learning more about CBT-I, feel free to fill out the contact form.
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We’ll have a short call to discuss your sleep concerns and see if CBT-I is the right fit.
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We’ll begin by reviewing your sleep history, understanding your goals, and creating a plan for our work together.