When your mind won’t turn off at night.
Insomnia doesn’t just disrupt your nights, it shapes how you feel, think, and function all day. You’re not broken. You’re stuck in a cycle your nervous system can’t break by willpower alone. There is a way out, and it doesn’t involve trying harder.
Caring for adults across California — see the areas we serve.
Chronic insomnia is trouble falling or staying asleep that persists for weeks or longer, and it is highly treatable without sleeping pills. At Pacific Integrative Psychiatry, we treat insomnia in California using a structured, science-backed plan built around how your nervous system actually works.
Reviewed by Nishi Bhopal, MD. Last reviewed July 2026.
What to expect
You’ve probably tried the usual suggestions, supplements, sleep hygiene tips, apps, strict routines, maybe even medications. Yet you still find yourself awake at 3 AM, calculating the hours until morning and wondering why something so natural has become so out of reach.
Our sleep services are dedicated exclusively to chronic insomnia and sleep anxiety. This focused approach means we work specifically with people who struggle to fall asleep, stay asleep, or wake too early, whose minds race at night, or who feel “tired but wired” and can’t downshift even when exhausted.
What we help with
- Trouble falling asleep
- Waking through the night or too early
- A racing mind at bedtime
- “Tired but wired” nights
- Sleep anxiety and 3 AM spiraling
- Wanting to rely on sleep aids less
“Small changes had big results, the treatment wasn’t as drastic as I feared, even though my sleep problems felt so drastic to begin with.”
Read patient testimonialsThe whole-person model
We treat one sleep issue only: insomnia.
To maintain the quality and clarity of our care, we don’t evaluate or treat sleep apnea, parasomnias, narcolepsy, or circadian-rhythm disorders within this program. Our method blends CBT-i, ACT-based strategies, and nervous-system regulation, without sleep-restriction protocols, rigid schedules, or anxiety-inducing sleep diaries.
What we treat
Focused care for chronic insomnia.
Trouble falling asleep
A mind that speeds up the moment your head hits the pillow. We retrain the wind-down so sleep comes without a fight.
Waking through the night
Frequent wake-ups or a 3 AM mind that won’t settle. We reduce nighttime hyperarousal so awakenings stop spiraling.
Tired but wired
Bone-tired all day, then strangely alert at night. We help your brain relearn how to rest and reset the rhythm.
Sleep anxiety
When the fear of not sleeping becomes the thing keeping you awake, we rebuild trust and confidence in your ability to sleep.
Relying on sleep aids
If you’ve leaned on medication, we help you build the skills to rest more naturally and move toward long-term sleep without fear.
Optimizing good sleep
Through sleep coaching, people who don’t have a disorder can optimize sleep quality to maximize wellness and performance. This is our nationwide coaching pathway, not clinical insomnia treatment.
How our sleep care works
A structured program, with coaching built in.
Our Insomnia Specialty Care centers on Effortless Sleep™, our flagship structured pathway. Sleep coaching is the personalized, one-on-one support delivered within it, not a separate service you book on its own. Everything is built on the same science-backed method.
The program in depth
The 6-Week Effortless Sleep Program™
You’ll work one-on-one with our Sleep Coach, trained in Effortless Sleep™, a proprietary framework developed by our founder, Dr. Nishi Bhopal, a Harvard-trained sleep physician and psychiatrist. Explore how the weeks unfold and what’s included.
- Modern sleep science blended with integrative mind-body strategies
- Gentle CBT-i and ACT tools plus nervous-system regulation
- No sleep-restriction protocols, rigid schedules, or anxiety-inducing diaries
- High-touch coaching that honors the emotional experience of not sleeping
How it works
A clear path, from first call to lasting change.
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1
Schedule a consultation
A no-pressure call to understand your sleep concerns and determine whether our insomnia program is the right fit.
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2
Understand your pattern
We help you understand your unique insomnia pattern and the nighttime hyperarousal keeping your sleep stuck.
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3
Relearn how to rest
Using CBT-i, ACT, and nervous-system regulation, we help your brain relearn how to rest, gently, without rigid protocols.
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4
Rebuild trust in sleep
You fall asleep more easily, wake with less panic, and stop spiraling during nighttime awakenings as confidence returns.
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5
Effortless, natural sleep
Over time sleep becomes steadier and more effortless, clearer days, more energy, and rest that feels natural again.
Common questions
Good to know
- We focus exclusively on chronic insomnia and sleep anxiety. We do not evaluate or treat sleep apnea, parasomnias, narcolepsy, or circadian-rhythm disorders within this program. If your concern is outside insomnia, this won’t be the right fit.
- No. We don’t rely on sleep-restriction protocols, rigid schedules, or diaries that increase anxiety and frustration. Our approach is gentle, validating, and surprisingly effective.
- Effortless Sleep™, including its one-on-one coaching, is available across the country. Physician consultations, when needed, are available to clients located in California.
- Our approach helps you build the confidence and skills to rest more naturally, so you can move toward healthier, long-term sleep without fear.
- Most people arrive after months or years of supplements, sleep hygiene, apps, and trackers. Rather than another isolated tip, the program gives you a structured, guided plan that gets to the root of what is keeping you awake.
Sleep and mental health
Insomnia rarely travels alone.
Poor sleep drives anxiety and low mood, and anxiety and low mood keep you awake. The two feed each other, which is why we treat them as connected. If your nights and your days are both hard right now, our integrative psychiatry care works alongside your sleep plan.
Ready to feel like yourself again?
Start with a consultation. We'll listen, answer your questions, and help you find the right next step.