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.
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.