Online Therapy in 40+ States
We work with clients in 40+ states through secure online therapy, and also offer in-person care at our two Philadelphia-area locations.
Sleep is not a discipline problem.
If you have been struggling to fall asleep, stay asleep, or wake up rested, you have probably tried every piece of advice on the internet. Caffeine cutoffs, screens off at nine, meditation apps, magnesium, melatonin. Some of it may have helped for a stretch. Most of it did not last.
Chronic insomnia is not a willpower issue. It is a learned pattern in the brain and body, and it responds to a specific, evidence-based treatment.
Meet Dr. Rachel Allen
Dr. Rachel Allen brings specialized training in Cognitive Behavioral Therapy for Insomnia (CBT-I) and years of experience helping clients rebuild sleep in the context of stress, illness, caregiving, and major life transitions. Her approach is direct, structured, and paced to your life, integrating CBT-I with broader work on nervous system regulation and mind-body health where it fits.
What CBT-I looks like
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line, gold-standard treatment for chronic insomnia. It is short-term, structured, and effective for most people who complete it.
Treatment typically includes:
- A careful assessment of your current sleep patterns and what is maintaining them
- Sleep restriction and stimulus control to reset the brain's association with the bed
- Cognitive work to address the thoughts and beliefs that keep the sleep system activated
- Relaxation and nervous system regulation strategies
- Adjustments for shift work, medical conditions, medications, or caregiving demands where relevant
Most clients see meaningful improvement within four to eight sessions.
Why it works
Sleep hygiene tips help only at the margins. CBT-I works because it targets the actual mechanisms that maintain insomnia: the conditioned association between the bed and wakefulness, the physiological hyperarousal, and the anxious thinking that builds up around sleep itself. It is the treatment sleep specialists recommend for a reason.
Reach Out for Free Consultation
Fill out the form below or give us a call at (267) 270-2118.
OCD Treatment
Exposure and Response Prevention (ERP) therapy is the most highly-researched treatment for OCD. Through ERP, clients learn to take back control of their lives and feel more confident in their ability to navigate life's challenges.
Anxiety Treatment
Learn practical strategies to gain control of anxiety with gold standard, evidence-based treatment that empowers individuals to feel more confident navigating everyday life stressors.
Trauma Therapy
Prolonged Exposure (PE) therapy is a highly effective, short-term treatment for PTSD that helps diminish fear and distress related to the traumatic events by addressing trauma-related content in a safe and empowering process.
Substance Use Care
Outpatient care that addresses substance use and other forms of addiction within the broader story of health—integrating mental, physical, and relational wellbeing to support long-term recovery and growth.
Young Adult & College Support
Specialized therapy for young adults (ages 18–30+) focused on building clarity, confidence, and direction through evidence-based, practical approaches to address anxiety, depression, low motivation, and uncertainty about life transitions.
Family Therapy
Expert guidance for families navigating acute mental health or substance use crises, offering comprehensive assessment, care navigation, long-term treatment planning, and collaborative decision-making to support lasting recovery and family stability.
Group Therapy
Change happens faster in connection and community. We offer supportive groups for young adults, recovery-focused process groups, and family workshops designed to strengthen growth and belonging.
LGBTQIA+ and Gender Care
Culturally-informed care designed to validate the needs of LGBTQIA+ individuals, help them cope with challenges related to their identity, and support them in the journey of living a life in alignment with their authentic identity.
Mood & Emotional Regulation
We specialize in working with depression, chronic low mood, mood reactivity, and bipolar-spectrum conditions. We emphasize careful assessment, longitudinal understanding, and personalized strategies that support stability, functioning, and long-term wellbeing—not just short-term symptom relief.
Caregiver Stress & Support
Support for those caring for a partner, parent, or child through illness, decline, or complex need. Practical, evidence-based therapy that addresses the hidden weight of caregiving and helps you sustain your own health, energy, and sense of self.
Chronic Illness & Health Psychology
Support for adjusting to diagnosis, managing symptoms, and coping with the emotional and relational impact of living with a medical condition. Includes work with chronic pain, illness-related identity shifts, and integrated mind-body care.
Insomnia & Sleep
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line, gold-standard treatment for chronic sleep problems. A short-term, structured approach that helps you rebuild consistent, restorative sleep.
Dr. Salerno helped give me strength, courage, and a better sense of my self worth. She made me feel cared for and supported. She has truly changed my and my children’s lives for the better!
I was in a tenuous situation. Dr. Mullen got behind me in my corner and egged me on to just put one positive foot in front of the other and find myself on the other side. Currently, two years later and I’m stronger everyday.