Virtual Insomnia Groups

CBT-I–based group therapy for better, lasting sleep.

A girl sitting in bed using a laptop at night, with a clock showing almost 1 o'clock, surrounded by a night sky with clouds, stars, and a full moon.

Online Sleep Therapy That Works

Tired of being tired? You’re not alone — and you don’t have to figure it out alone either.

These virtual group sessions are grounded in CBT-I (Cognitive Behavioral Therapy for Insomnia) — the gold standard in non-medication-based treatment. If you’re struggling to fall asleep, stay asleep, or wake up rested, this group is for you.

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What Is CBT-I Group Therapy?

CBT-I helps you change the thoughts and habits that are interfering with sleep. In a small, supportive group, you’ll learn how to take back control of your sleep patterns, ease nighttime anxiety, and finally get consistent rest.

Group therapy is just as effective as individual treatment — and often more motivating, thanks to the shared support.

Why Join a Group?

  • 1. You’ll learn the science of sleep

    …And what’s disrupting yours.

  • 2. You’ll feel less alone

    1 in 3 adults has trouble sleeping, and many feel isolated in it.

  • 3. You’ll get results

    Most members see major sleep improvements in just 6–8 weeks

  • 4. You’ll gain community

    Connect with others who understand your struggle.

  • 5. You’ll save money

    Group therapy is more affordable than 1:1 sessions.

  • 6. You’ll do it from home

    No driving, no pressure, just a calm, supportive environment.

What To Expect

Each group is led by Dan Larrazabal, LCSW, a licensed sleep therapist with nearly a decade of experience in mental health and addiction recovery.

    • Weekly 60-minute Zoom sessions (HIPAA-compliant & secure)

    • Small groups (6–10 people max) for meaningful connection

    • A structured CBT-I framework tailored to your needs

    • Sleep logs, worksheets, and tools for tracking progress

    • Optional Q&A and open discussion in each session

    • How sleep works (and what disrupts it)

    • Building a bedtime routine that sticks

    • Managing racing thoughts and nighttime anxiety

    • Rebuilding your sleep schedule

    • Tools for long-term sleep maintenance

  • This is a great fit if you:

    • Have trouble falling or staying asleep

    • Wake up feeling tired

    • Struggle with nighttime anxiety or restlessness

    • Want a proven, non-medication-based solution

    • Live in New Jersey

    • Are open to sharing in a supportive, structured setting

What Makes These Groups Different

  • 1.

    Led by a licensed therapist with CBT-I expertise

  • 2.

    Combines mental health and behavioral strategies

  • 3.

    Balances structure, support, and real-life results

  • 4.

    No fluff or gimmicks — just evidence-based care

Let’s Flip the Script on Your Sleep

Join a virtual insomnia group and get the support, structure, and tools you need to sleep well again.

Request Appointment