Online therapy for insomnia and sleep disorders from just $25/session with licensed therapists (PhD, PsyD, LCSW, LMHC, LMFT) specializing in evidence-based approaches including CBT-I, DBT, and sleep hygiene coaching. At Grouport, we offer online individual therapy, online group therapy, and virtual IOP options designed to help you understand your sleep patterns, break the cycle of sleeplessness, and reclaim restful nights.
Whether you prefer personalized one-on-one care or the shared support of a therapist-led group, our online insomnia therapy connects you to expert guidance and a community that understands what it's like to struggle with sleep.
Consistently Recognized as the #1 Online Therapy pick
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At Grouport, we offer a range of online therapy options to help individuals overcome insomnia, improve sleep quality, and address the anxiety, depression, and stress that often accompany sleep difficulties. Many members choose to mix and match therapy formats for a comprehensive, personalized treatment plan.
Online therapy for insomnia and sleep disorders: personalized, flexible, and therapist-led. We'll guide you with dedicated support every step of the way.
Whether you're interested in group therapy, individual sessions, couples or family therapy, or IOP, or a combination, you'll start by selecting the type of support that fits your needs. You can also choose the care frequency that works best for you. Complete our onboarding form and sign up directly for the plan that suits you best.
After signing up, you'll connect with a dedicated care coordinator who will walk you through available therapists, group options, and scheduling. You'll make the final choice about your care, including which therapists you'll meet with and when, based on your goals, preferences, and schedule.
Attend your weekly online sessions, whether group, individual, couples, family, or IOP, at the cadence that works best for you. Our team will be here to support you every step of the way, ensuring you're happy with your care plan and helping you make changes whenever needed.
Whether you're interested in online group therapy for insomnia, individual therapy sessions, a combination of both, or our virtual IOP for more intensive care, you'll start by selecting the format that fits your needs and schedule. You can customize the frequency of sessions and even pair live therapy with our DBT self-guided program for added support between sessions. Just complete our onboarding form and sign up directly for the plan that suits you best.
After signing up, you'll connect with a dedicated care coordinator who will discuss your mental health challenges, goals, and preferences. They'll walk you through the range of therapy options best suited to your needs for managing insomnia. You'll make the final choice about your care, including which therapists you'll meet with and select session times that are most convenient for you.
Attend your weekly online therapy sessions to build coping skills, mood regulation strategies, and stability tools tailored to insomnia. Our team will be here to support you at every step of the way, ensuring you're happy with your care plan and helping you make changes whenever needed.
Insomnia and sleep disorders go beyond the occasional restless night. When sleep difficulties become persistent and begin affecting your daytime functioning, mood, and health, it's time to seek support.
Common signs to watch for include:
If you recognize these patterns in yourself or a loved one, working with a licensed therapist can help.
Sleep touches every aspect of your physical and mental health. When insomnia becomes chronic, the effects extend far beyond feeling tired. Understanding these impacts is the first step toward getting the help you deserve.
Chronic sleep deprivation is linked to weakened immunity, increased inflammation, elevated blood pressure, weight gain, and higher risk of chronic conditions. Your body needs sleep to repair and regulate, and therapy can help restore that process.
Insomnia and mental health conditions like anxiety and depression feed each other in a vicious cycle. Sleep deprivation amplifies emotional reactivity, reduces stress tolerance, and can trigger or worsen anxiety, depression, and irritability.
Cognitive fog, poor concentration, and slower reaction times caused by insomnia directly impact job performance, creativity, and decision-making. Many people with chronic insomnia experience increased errors, absenteeism, and stalled career growth.
Sleep deprivation makes you more irritable, less patient, and less emotionally available. Partners may feel shut out, and the strain of separate sleep schedules or nighttime disruptions can erode intimacy and connection over time.
Severe sleep deprivation impairs reaction time and judgment similarly to alcohol intoxication. Drowsy driving, workplace accidents, and difficulty performing routine tasks are real and dangerous consequences of untreated insomnia.
When you can't do the most basic thing your body needs, it takes a toll on your sense of competence and hope. Many people with chronic insomnia feel broken, frustrated, or ashamed. Therapy helps rebuild confidence that better sleep is achievable.
Starting therapy for sleep problems is a powerful step. Here's what your first few sessions typically look like, so you know exactly what to expect.
Your therapist will ask about your sleep patterns, including when you go to bed, how long it takes to fall asleep, how often you wake up, your wake time, and any substances or habits that may affect your sleep. You may be asked to start a sleep diary to track patterns over the coming weeks.
Your therapist will explain how insomnia works: the role of hyperarousal, conditioned wakefulness (your brain learning to associate bed with being awake), sleep anxiety, and compensatory behaviors like napping or spending extra time in bed that unintentionally reinforce the problem.
Most therapists will begin introducing practical tools early, such as stimulus control (only using bed for sleep), sleep restriction (temporarily limiting time in bed to build sleep drive), and cognitive techniques for managing racing thoughts at bedtime. You'll leave with something actionable immediately.
By your third or fourth session, your therapist will review your sleep diary data, adjust your sleep schedule, and begin deeper work on the cognitive patterns that maintain insomnia. Many Grouport members report noticeable improvements in sleep quality and duration within the first 4-6 weeks of consistent therapy.
See how our therapy options have helped our members experience life-changing results
Stephanie
“Grouport is time flexible and affordable and if it didn’t exist, I don’t know where I would go. I had looked into other places before Grouport and there really wasn’t any option like it.”
Michael
“I highly recommend this to anyone who is struggling with anxiety or depression. The therapists are top notch and have made me feel really comfortable and my anxiety has improved tremendously in only a few sessions!”
Isabel
"I joined Grouport to work on myself and to heal. I’m learning so much at every session! The change I see not only in myself but in my fellow group members is abundantly encouraging and profoundly fulfilling. Group therapy with Grouport is a powerful healing tool."
Sheldon
“I was feeling very down at the end of 2020 and I was ready to do something drastic that I know I'd likely regret. The group definitely helped show me that there are people who feel the same way as I do.”
Nancy
“The therapy from Grouport is high quality and convenient. I am becoming much more self aware and am liking myself more. My relationships at work are better and I’m much happier.”
Emily
“I like the connection you can make with total strangers and the confidentiality it comes with.”
Danielle
"Grouport can help you with your issues. Their therapists are well trained to work with you on your issues. I felt my anxiety greatly improve after only a few sessions. I highly recommend it!"
Glenn
"Grouport's approach to DBT is a real strength. This approach provides tools and methods for working with difficult emotions and getting a handle on them. It has given me hope where other approaches have failed."
At Grouport, our virtual insomnia therapy integrates several evidence-based therapeutic techniques designed to help you break the insomnia cycle, rebuild healthy sleep patterns, and address the mental health conditions that often drive sleep problems:
CBT-I is the gold-standard, first-line treatment for chronic insomnia, recommended over medication by the American College of Physicians. It combines sleep restriction (temporarily limiting time in bed to build sleep pressure), stimulus control (re-associating bed with sleep rather than wakefulness), and cognitive restructuring to address unhelpful beliefs about sleep.
Your therapist will help you audit and optimize the behavioral and environmental factors that influence sleep quality: consistent wake times, light exposure, caffeine and alcohol timing, screen use, bedroom environment, and pre-sleep routines. These foundational habits create the conditions your body needs to sleep well.
DBT teaches mindfulness, distress tolerance, and emotion regulation skills that are particularly effective for managing the racing thoughts, nighttime anxiety, and emotional overwhelm that keep you awake. These skills help you observe intrusive thoughts without engaging with them and calm your nervous system before bed.
ACT helps you change your relationship with sleeplessness by learning to accept uncomfortable feelings of wakefulness without catastrophizing. Rather than fighting to control sleep (which increases arousal), ACT teaches you to let go of the struggle, reducing the performance anxiety that fuels insomnia.
Mindfulness meditation, body scan exercises, and progressive muscle relaxation help lower physiological arousal and quiet the mental chatter that keeps you awake. These practices train your nervous system to shift from "alert mode" to a state conducive to sleep.
Many people with insomnia carry catastrophic beliefs about sleep ("If I don't sleep tonight, tomorrow will be ruined"). Cognitive restructuring helps you identify and challenge these thoughts, replacing them with more balanced perspectives that reduce the pressure around bedtime and lower anxiety.
Every Grouport therapist is a licensed, accredited mental health professional with specialized training in sleep-related conditions and the anxiety, depression, and stress that accompany them.
Our therapists typically have over a decade of clinical experience across diverse settings including hospitals, community mental health centers, and private practice, with specialized expertise in insomnia, sleep disorders, and evidence-based interventions like CBT-I, DBT, and relaxation training.
We continually evaluate outcomes through internal studies and outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne, ensuring our insomnia therapy is grounded in the latest clinical evidence.
MEET OUR THERAPISTS
a healthier future starts right here
80%of our members start with moderate to severe mental health symptoms
70% of our members feel significantly better within just 8 weeks
50% of our members achieve remission levels within just 8 weeks
80%
of our members start with moderate to severe mental health symptoms
70%
of our members feel significantly better within just 8 weeks
50%
of our members achieve remission levels within just 8 weeks
Group, individual, couples, family, IOP, and teen therapy — all online, all therapist-led. Mix and match care options to fit your needs — and get discounted pricing when you bundle.
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Insomnia often co-occurs with other mental health conditions. Our licensed therapists are experienced in treating a wide range of challenges, and many members address multiple concerns simultaneously through our flexible therapy options.
Grouport provides online group therapy, individual therapy, couples therapy, family therapy, teen therapy, intensive outpatient program (IOP), all held virtually over video chat. We also offer a DBT self-guided program, which gives you lifetime access to a self-paced DBT program with therapist-guided lessons.
Many members combine multiple therapy types, such as group + individual therapy, to best fit their needs.
Online therapy has revolutionized mental health care. For individuals with insomnia and sleep disorders, accessing treatment from home removes a major barrier, since exhaustion and disrupted schedules can make traveling to in-person appointments feel overwhelming. Each group therapy session is led by licensed therapists with experience supporting sleep-related conditions and the mental health challenges that accompany them. With group sessions starting at just $35, building healthier sleep habits is within reach.
Virtual group therapy or online individual therapy for insomnia is designed to help you restore healthy sleep patterns, address the underlying psychological factors driving poor sleep, and improve your overall quality of life. Key objectives include:
Understanding Your Sleep Patterns: Using sleep diaries and behavioral analysis to identify what's maintaining your insomnia.
Breaking the Insomnia Cycle: Addressing sleep anxiety, conditioned wakefulness, and counterproductive habits like spending excess time in bed.
Rebuilding Sleep Confidence: Through stimulus control and sleep restriction techniques that retrain your brain to associate bed with sleep.
Strengthening Emotional Regulation: Developing mindfulness, relaxation training, and stress management skills to quiet the mind at bedtime.
Occasional sleeplessness is common and usually tied to a specific stressor, schedule change, or temporary disruption. Most people experience a few bad nights here and there without lasting effects.
Chronic insomnia is diagnosed when you have difficulty falling asleep, staying asleep, or waking too early at least three nights per week for three months or more, and when these sleep difficulties cause significant daytime impairment such as fatigue, difficulty concentrating, mood disturbances, or reduced performance at work or school. Therapy addresses the behavioral and cognitive patterns that keep chronic insomnia going.
Yes, every Grouport therapist is accredited and licensed. Our network includes:
✔ Licensed Psychologists (PhD, PsyD)
✔ Licensed Social Workers (LCSW)
✔ Licensed Mental Health Counselors (LMHC)
✔ Licensed Marriage & Family Therapists (LMFT)
Our therapists typically have over a decade of experience. Learn more about the therapists
Grouport is available worldwide! All sessions are held virtually over video chat. We offer separate therapy groups for Adults (18+) and Teens & Adolescents (under 18), so each age group receives care tailored to their needs.
Many people with insomnia also experience co-occurring conditions. Our licensed therapists specialize in treating anxiety, depression, panic disorder, trauma and PTSD, insomnia, borderline personality disorder, grief and loss, relationship issues, and anger management.
We use evidence-based approaches including Dialectical Behavior Therapy (DBT), CBT-I, and other proven modalities.
Yes! If you're signing up for 1 group session per week, you'll choose your preferred group, therapist, and schedule during signup. For bundled plans or other therapy types, a care coordinator will reach out to match you. Most members are placed within a few hours, or within 24-72 hours max. You can always switch groups or therapists.
Our therapy is backed by outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne.
80% of members start with moderate to severe symptoms.
70% see clinically significant reduction within 8 weeks.
50% achieve remission levels within 8 weeks.
90% would be disappointed if they lost access to Grouport.
At Grouport, we make it easy to choose the best personalized services for your unique mental health challenges. Combine group therapy with other treatments, choose individual therapy for personalized attention, or tailor the frequency of sessions based on your schedule.
Our licensed therapists are caring experts with years of experience who lead sessions multiple times a week to ensure flexibility. Each session is designed to provide a safe, structured environment where you can share your experiences, learn coping techniques, and receive guided therapy from experienced professionals.
If you need help choosing the right treatment plan, our care coordinators are here to help! You can schedule a call with a care coordinator or email us at support@grouporttherapy.com.
We offer flexible therapy options with straightforward pricing:
Online Group Therapy: Averages $32/session ($140/month).
Online Individual Therapy: Averages $103/session ($448/month).
Online Couples Therapy: Averages $114/session ($492/month).
Online Family Therapy: Averages $148/session ($640/month).
Virtual IOP: Averages $311/week ($1,348/month).
Online Teen Therapy: Averages $103/session ($448/month).
DBT Self-Guided Program: One-time fee of $500.
Payment Options: Monthly, Quarterly (Save 10%), Biannually (Save 15%). No long-term commitment. Switch therapists anytime. Cancel anytime!
We currently do not accept insurance. However, Grouport offers flat monthly pricing with no surprise bills, FSA/HSA eligibility, and sessions averaging as low as $23-$32 for group therapy. We can provide detailed invoices for potential out-of-network reimbursement.
You can cancel your subscription at any time. No long-term commitment. Full access through your last billing period. If your sessions are accessed via email links, email support@grouporttherapy.com and we'll send you a quick cancellation form to fill out. If sessions occur within the member portal, cancel under the "manage subscription" tab.
Yes. Therapy and medication can work well together, and CBT-I (Cognitive Behavioral Therapy for Insomnia) is actually recommended as the first-line treatment over medication by the American College of Physicians. While sleep aids can provide short-term relief, therapy addresses the underlying thought patterns, behaviors, and anxiety that perpetuate insomnia. Many people who complete CBT-I are able to reduce or discontinue sleep medication under their doctor's guidance.
Most people begin noticing meaningful improvements in their sleep within 4-8 weeks of consistent therapy, particularly with CBT-I based approaches. Sleep restriction and stimulus control techniques often produce noticeable results within the first 2-3 weeks, though sleep may temporarily feel worse before it improves as your body adjusts. The timeline varies based on severity, how long you've been experiencing insomnia, and how consistently you follow your therapist's recommendations between sessions.
Between sessions, practice the techniques your therapist introduces, such as getting out of bed after 15-20 minutes of wakefulness, avoiding clock-watching, and using relaxation exercises. Many members find it helpful to keep a sleep diary to discuss patterns in their next session. If you are in a bundled plan with multiple sessions per week, you will have more frequent touchpoints. If you're experiencing an immediate mental health crisis, please contact the 988 Suicide & Crisis Lifeline by calling or texting 988 or go to your nearest emergency room.
Whether you're dealing with chronic insomnia, nighttime anxiety, or the exhaustion that comes from months of poor sleep, therapy can help you rebuild healthy patterns and wake up feeling like yourself again.
