What is insomnia treatment in Frederick MD like at Forbs Behavioral Health Services?

Insomnia treatment in Frederick MD at Forbs Behavioral Health Services focuses on cognitive behavioral therapy for insomnia CBT I and healthy sleep habits. Your clinician works with you to understand your sleep patterns thoughts and routines then builds a step by step plan that helps you fall asleep faster stay asleep longer and feel more rested during the day.

Is therapy for insomnia safer than long term sleeping pills?

For many adults long term therapy options such as CBT I are safer and more effective than relying on sleeping pills. Therapy teaches skills that reduce night time worry reset your sleep schedule and improve sleep quality without the same risks of dependence or side effects that can come with long term medication use.

Do I need to live in Frederick to get insomnia treatment?

You do not need to live in Frederick to receive care. Forbs Behavioral Health Services offers in person insomnia treatment in Frederick MD and telehealth evaluations across Maryland and the District of Columbia so people in Columbia and other nearby communities can receive support through secure video visits.

How long does CBT I for insomnia usually take?

CBT I is usually a short term structured treatment that often lasts about six to eight weeks. During this time you meet regularly with your therapist to learn new sleep skills adjust your schedule and track your progress. Many people notice meaningful changes in their sleep within the first few weeks.

Can insomnia treatment also help my anxiety or depression?

Yes. Insomnia often occurs alongside anxiety and depression and poor sleep can make mood symptoms worse. At Forbs Behavioral Health Services your clinician can address sleep problems and mental health concerns together using therapies that reduce worry improve mood and support a more stable daily routine.

Insomnia treatment in Frederick MD safer ways to sleep better

Scarlet Plus LLC
Dec 1, 2025
6 min read

If you lie awake at night watching the clock you are not alone. Insomnia is one of the most common sleep problems for adults. It makes it hard to fall asleep stay asleep or feel rested in the morning. The good news is that effective and safer insomnia treatment in Frederick MD is available and you do not have to figure it out by yourself. (NHLBI, NIH)

At Forbs Behavioral Health Services we focus on gentle evidence based care. Our goal is to help you sleep better in ways that support your whole health not just knock you out for the night.

Person sitting on bed in a dimly lit room, holding head in hands, looking stressed. Lamp, pillows, and clock visible. Cozy night setting. — A woman experiencing insomnia in Frederick, MD seeks safer methods for achieving better sleep.

What is insomnia and why does it feel so overwhelming

Insomnia is more than a few bad nights. It is a sleep disorder where you regularly have trouble falling asleep staying asleep or waking up too early and not drifting back to sleep. Over time this can lead to low energy mood changes trouble focusing and health problems. (NHLBI, NIH)

Common signs of insomnia include

Lying awake for a long time before sleep
Waking up often during the night
Feeling tired and foggy during the day even after a full night in bed

Most adults need around seven to nine hours of sleep each night. When your body does not get that rest your brain stress system stays on high alert. Everyday tasks like driving working and caring for family can start to feel much harder. (Mayo Clinic)

Why safer insomnia treatment matters

Many people think of sleeping pills first when they hear the word insomnia. Medication can sometimes have a place especially in the short term. However research shows that certain types of therapy are safer and more effective for long term insomnia than medication alone. (PMC)

Safer care means

Fewer side effects such as grogginess or falls
Lower risk of dependence on medication
Skills you can keep using for life

This is why our team in Frederick focuses on non drug treatments first while working closely with medical providers when medicine is part of your plan.

Evidence based insomnia treatment in Frederick MD

Cognitive behavioral therapy for insomnia

The gold standard non drug treatment for chronic insomnia is cognitive behavioral therapy for insomnia often called CBT I. National sleep experts and institutes recommend CBT I as the first choice for most adults with long term insomnia. (NHLBI, NIH)

CBT I is a structured short term therapy that usually lasts for several weeks. During CBT I you and your therapist work on

Understanding the thoughts and worries that keep your mind awake
Resetting your sleep schedule so your body relearns a steady rhythm
Changing habits in bed so your brain again connects bed with sleep

Because CBT I teaches skills instead of relying on pills many people keep their sleep gains months and years after treatment.

At Forbs Behavioral Health Services we offer CBT based insomnia treatment both in person in Frederick and by telehealth for people across Maryland and the District of Columbia. Care is tailored to your daily life work schedule and other health needs.

Building better sleep habits in simple steps

Healthy sleep habits also called sleep hygiene are basic behaviors that support deeper rest. While these habits alone may not cure chronic insomnia they are an important part of a complete plan. (CDC)

Research based sleep tips from national health agencies include

Keep a regular schedule. Go to bed and wake up at about the same times every day even on weekends. (CDC)
Create a calm sleep space. Keep your bedroom cool quiet dark and comfortable. Reserve the bed for sleep and intimacy so your brain learns this is a place for rest not work or screens. (CDC)
Watch caffeine and alcohol. Limit coffee tea energy drinks chocolate and nicotine in the late afternoon and evening. Avoid alcohol close to bedtime because it may help you doze off but often leads to broken restless sleep later in the night. (CDC)
Be gentle with your evening routine. Give yourself at least thirty to sixty minutes to wind down. Soft lighting reading for pleasure stretching or calm breathing exercises can help signal to your body that it is time to rest. (Harvard Health)
Move during the day. Regular physical activity can improve sleep quality as long as intense exercise is not too close to bedtime.

During insomnia treatment your therapist can help you choose which habits matter most for you so the plan feels realistic instead of overwhelming.

When are sleep medicines used and how can they be safer

There are times when a health care provider may suggest sleep medication for a short period for example during a major life change or while CBT I is getting started. Some medicines can help with short term insomnia but they may cause side effects such as next day sleepiness memory problems or falls in older adults. (Mayo Clinic)

At Forbs Behavioral Health Services we do not push medication. Instead we

Work with your medical provider if medicine is part of your care
Help you understand risks and benefits
Focus on using the lowest effective dose for the shortest time
Always pair medicine with therapy and healthy habits so you have long term tools not just short term relief

If you are already taking sleep medicine our clinicians can coordinate with your prescriber and support a gradual plan if it is safe to reduce or stop it.

How therapy for insomnia also supports mental health

Insomnia rarely exists on its own. Many people who struggle with sleep also live with anxiety depression trauma or chronic stress. Lack of sleep can also make these conditions harder to manage. (PMC)

CBT I and other therapies can help by

Reducing night time worry and racing thoughts
Improving mood energy and focus during the day
Teaching stress tools that work both at night and during waking hours

When you work with Forbs Behavioral Health Services your clinician looks at the full picture of your mental health not only your sleep. Treatment may include CBT I along with therapy for anxiety mood symptoms or other concerns so your care feels integrated.

Local and telehealth insomnia treatment with Forbs Behavioral Health Services

Forbs Behavioral Health Services offers several flexible ways to get help for insomnia

In person care in Frederick MD for therapy and ongoing treatment
Telehealth evaluations across Maryland and the District of Columbia
Support for adults from Columbia MD and nearby communities who may prefer secure video visits

During your first visit we

Learn about your sleep history and daily routine
Screen for medical issues that may affect sleep such as breathing problems or restless legs and refer you to medical providers when needed
Talk about your goals such as falling asleep faster cutting down on nighttime awakenings or feeling more rested in the morning
Create a clear step by step plan for insomnia treatment that fits your life

We also encourage you to review the insomnia treatment page on the Forbs Behavioral Health Services website which explains more about our approach and services. On your site you can link that page using calm helpful text such as insomnia treatment services in Frederick MD.

Using trusted information on insomnia and sleep

Online information about sleep can be confusing. When we design care plans we follow guidance from trusted health organizations such as the National Heart Lung and Blood Institute and the Centers for Disease Control and Prevention. These groups highlight CBT I as a first choice for chronic insomnia and stress the value of good sleep habits for long term health. (NHLBI, NIH)

If we think you may benefit from medical testing such as a sleep study we will recommend that you talk with your primary care provider or a sleep specialist. We can also help you prepare questions for that visit so you feel more confident.

When to reach out for help

You do not have to wait until you are completely exhausted to ask for support. Consider reaching out for insomnia treatment in Frederick MD if

You have trouble falling or staying asleep at least three nights a week
Poor sleep has lasted for a month or more
You feel tired moody or foggy during the day
You worry about sleep many hours before bedtime
You already tried common tips and still struggle

Early support can protect your mood relationships work and physical health.

Take the next step toward better sleep

If you are tired of feeling tired you deserve help that is kind science based and tailored to you. Safer insomnia treatment in Frederick MD focuses on skills and support instead of quick fixes. CBT based therapy healthy sleep habits and careful use of medicine when needed can help you fall asleep faster stay asleep longer and wake up feeling more like yourself again. (NHLBI, NIH)

Forbs Behavioral Health Services offers both in person treatment in Frederick and telehealth evaluations across Maryland and the District of Columbia. Whether you live in Frederick Columbia or another nearby community our team is ready to walk with you step by step toward better sleep.

You can contact Forbs Behavioral Health Services through the website to schedule an evaluation and learn how our insomnia treatment services can fit your needs and your life.