What We Treat
You can be completely exhausted and still feel like your brain won’t shut off. Maybe you lie awake for hours, wake up at 2 or 3 a.m. and can’t get back to sleep, or wake up feeling like you never truly rested.
At Black Hills Somatic Solutions, we provide neuroscience-informed insomnia treatment in Rapid City and throughout the Black Hills. Using Cognitive Behavioral Therapy for Insomnia (CBT-I) and other individualized approaches, we look at the factors that may be keeping insomnia going and help develop a healthier, less stressful relationship with sleep.
A DIFFERENT APPROACH TO HEALING
Insomnia can affect much more than your nights. After enough difficult nights, you may start thinking about sleep throughout the day, wondering whether you’ll sleep tonight, how tired you’ll be tomorrow, or what you need to change to finally get a good night’s rest.
The effort to make yourself sleep can be part of the problem. You might spend more time in bed trying to catch up, watch the clock, change your schedule, or become increasingly frustrated when sleep doesn’t come easily. Over time, your bed can start to feel associated with wakefulness and worry instead of rest.
At Black Hills Somatic Solutions, we look at these patterns without blaming you for them. The goal isn’t to try harder to sleep. It’s to identify what may be keeping the cycle going and work toward a different pattern.
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Sleep is an active biological process, not something you can force yourself to do. Your circadian rhythm, sleep drive, and level of arousal all work together to regulate when you feel sleepy and when you feel alert.
Stress and heightened arousal can make it harder for the brain and body to shift into a restful state at night. Racing thoughts, muscle tension, increased awareness of physical sensations, or worry about the next day can all keep you feeling alert even when you are physically exhausted.
Over time, worrying about sleep can become part of a cycle.
Poor Sleep → Worry About Sleep → Increased Arousal → More Difficulty Sleeping → More Worry
This cycle does not mean you’re doing anything wrong or causing your insomnia. Instead, it is a learned pattern that can develop over time. And it is one that can be changed.
CBT-I helps address the thoughts, behaviors, and sleep patterns that can keep insomnia going, helping your brain and body reconnect with more natural sleep cues.
WHAT INSOMNIA CAN LOOK LIKE
Trouble Falling Asleep
You have difficulty settling into sleep, even when you have given yourself enough time and feel ready for bed.
You wake one or more times and find yourself lying awake longer than you would like.
Waking Too Early
Non-Restorative Sleep
WHO WE HELP
Black Hills Somatic Solutions works with individuals experiencing:
You don’t need to have every symptom listed above. If sleep has become a persistent source of frustration or is affecting your daily life, CBT-I may be an appropriate treatment option.
OUR TREATMENT APPROACH
Look at your current sleep schedule, routines, habits, and responses to sleeplessness to identify what may be influencing your sleep.
Work with your therapist to identify behaviors or habits that may unintentionally keep you awake, like spending excessive time in bed, checking the clock, inconsistent sleep schedules, or excessive screen time at night.
Learn ways to respond differently to racing thoughts, frustration, and fears about not sleeping without letting them take over your bedtime.
If your bed has become associated with stress, effort, or wakefulness, CBT-I can help shift that association so your bed becomes a stronger cue for sleep.
Create practical strategies that fit your life and can continue to be used after treatment ends.
A DIFFERENT APPROACH TO HEALING
Sleep and stress influence one another. How you sleep can affect how you feel and function during the day, while stress, pain, anxiety, and other physical symptoms can make it harder to settle at night.
A poor night of sleep may leave you feeling more irritable, physically tense, or emotionally overwhelmed the next day. At the same time, ongoing anxiety, chronic pain, trauma responses, or other persistent symptoms can keep your mind and body more alert while you’re trying to rest.
When these patterns overlap, improving sleep may involve looking beyond bedtime habits alone. At Black Hills Somatic Solutions, we consider the broader factors that may be influencing your sleep and can incorporate CBT-I alongside neuroscience-informed and somatic approaches when appropriate.
WHY BLACK HILLS SOMATIC SOLUTIONS
When you’ve been struggling with sleep for months or years, it can be frustrating to hear another list of things you should try. You may have already changed your bedtime routine, limited your screen time, tried supplements, or gone to bed earlier, only to find yourself lying awake again.
At Black Hills Somatic Solutions, we take a broader view of what’s disrupting your sleep, rather than assuming there’s one simple fix. We take the time to learn what your nights actually look like, what you’ve already tried, and how stress, anxiety, pain, or other symptoms may be affecting your sleep.
Our approach considers what we know about sleep, arousal, learning, and the communication between the brain and body.
Your treatment is shaped around your sleep patterns, experiences, goals, and what feels realistic for your life.
CBT-I is a well-established treatment for persistent insomnia. Other therapeutic approaches may be incorporated when they fit your needs and goals.
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FAQ
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based therapy specifically designed to treat persistent insomnia. It addresses the thoughts, behaviors, and sleep patterns that can contribute to ongoing sleep problems. CBT-I may include strategies such as stimulus control, sleep scheduling, cognitive restructuring, relaxation techniques, and sleep education.
CBT-I looks at the cycle that can develop around insomnia. A few difficult nights may lead to worry about sleep, more time spent awake in bed, clock-watching, or changes to your daily routine that unintentionally reinforce the problem. Treatment helps identify these patterns and gradually change the thoughts and behaviors that may be keeping insomnia going.
CBT-I is recommended as a first-line treatment for adults with chronic insomnia. Unlike medication, which may help with sleep in the short term, CBT-I focuses on changing the patterns and behaviors associated with insomnia and building skills that can continue to be used after treatment. Medication may still be appropriate for some people, so decisions about treatment should be made with a qualified healthcare professional based on your specific circumstances.
CBT-I is typically a short-term treatment. Many treatment programs involve several weekly sessions, although the length can vary depending on your needs and progress.
Yes. Anxiety can increase mental and physical arousal at night which makes it harder to settle into sleep. CBT-I can address sleep-specific worry and patterns that develop around difficult nights, while other therapeutic approaches may be incorporated when anxiety is an important part of the picture.
Yes. Stress can activate the body’s alerting systems, while chronic pain and other persistent symptoms can make it harder to relax or maintain sleep. When insomnia occurs alongside pain, anxiety, or other persistent symptoms, treatment may need to consider those connections rather than only focusing on sleep.
YOUR PATH TOWARD HEALING
Starting therapy can feel overwhelming, especially if you’ve spent months or even years searching for answers. At Black Hills Somatic Solutions, we’re here to guide you through every step of the healing process with compassion, education, and personalized care.
step 01
Every healing journey begins with understanding you. We’ll take the time to listen to your experiences, explore your symptoms, and learn about the factors that may be influencing your nervous system.
step 02
We’ll help you make sense of the brain-body connection and explain how your nervous system may be contributing to persistent pain, anxiety, sleep difficulties, or functional neurological symptoms. Understanding what’s happening is an important part of moving forward.
step 03
Using evidence-based therapies like Pain Reprocessing Therapy (PRT), somatic therapy, Cognitive Behavioral Therapy (CBT), and CBT-I, we’ll develop a treatment plan tailored to your unique needs and goals.
step 04
As you learn new skills and retrain patterns within the nervous system, you’ll gain confidence in your ability to manage symptoms, feel more connected to your body, and continue your healing long after therapy ends.
CONTACT US
If you’ve spent night after night trying to make yourself sleep, you know how exhausting the cycle can become. You don’t have to keep trying to solve it on your own. Black Hills Somatic Solutions can help you explore what’s happening around your sleep and whether CBT-I may be right for you.
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