ONLINE INSOMNIA THERAPY, COVERED BY INSURANCE
Online insomnia therapy with CBT-I, the first-line treatment
Chronic insomnia is not fixed by trying harder to sleep; it is fixed by retraining the system that regulates sleep. Octave offers online treatment with licensed therapists trained in CBT-I, matched to you in 1 to 3 days, with most members paying $28 or less per session with insurance.
1,200+
Therapists
In-network
with major carriers
3,400+
Licensed Therapists
$28
Typical Out-Of-Pocket Per Session, In Network
1 to 8
Days To A First Appointment
Insurance
We Work With Major Carriers
Clients only pay $28 per session, on average. How is this possible? Octave works with you and your insurance provider to secure the best coverage for therapy and make high-quality care accessible.Did you know?
Got an HSA or FSA? You can also use your pre-tax funds to pay for therapy.
Insurance Coverage
Save time and money
Know the cost of therapy before you start. Discover how much your insurance will cover for therapy with Octave. Simply select your state and insurance provider to see any out-of-pocket costs.
How it works
4 steps to start therapy
Step 01
Answer a few questions
Tell us a little about yourself and what you're looking for. You'll get an idea of your cost (if any) after answering.
Step 02
Find the right therapist
Browse licensed Octave therapists or work 1:1 with our team to find a match for your needs and schedule.
Step 03
Start therapy
Schedule your sessions and build a care plan with your therapist that measures progress.
Step 04
See results
Care is grounded in measurable outcomes, with tailored techniques to support real improvement in anxiety, depression, and other concerns.
Get seen by an Octave therapist within 1-8 days.
Provider credentialing section
Less than 4% of therapists who apply join the Octave network.
Every clinician is independently licensed, masters- or doctorate-trained, and reviewed for clinical fit before they see a single client.
3,400+
Therapists in network
Independently licensed across all 50 states
100%
License verified
Active state licensure confirmed quarterly with the issuing board
3.8%
Acceptance rate
Clinicians pass a multi-stage interview, case review, and reference check
10 yrs
Average experience
Median post-licensure clinical practice in the network
Outcomes and clinical evidence
A clearer alternative to the typical referral grind.
94%
report meaningful improvement within 12 sessions
Octave outcomes report, 2024 (n=18,400)
71%
show clinical reduction in PHQ-9 depression scores
Octave outcomes report, 2024 (n=18,400)
82%
remain in care at 6 months — well above industry average
Octave outcomes report, 2024 (n=18,400)
Published research
Meta-analysis
Andersson, G., et al. (2019).
Internet-delivered psychological treatments: from innovation to implementation.
World Psychiatry, 18(1), 20–28.
RCT
Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012).
The efficacy of cognitive behavioral therapy: A review of meta-analyses.
Cognitive Therapy and Research, 36(5), 427–440.
Outcomes
Lambert, M. J. (2017).
Maximizing psychotherapy outcome beyond evidence-based medicine.
Psychotherapy and Psychosomatics, 86(2), 80–89.
Comprehensive Review
Smith, J., et al. (2021).
Digital mental health interventions: bridging the gap between research and practice.
In our clients’ own words
Our success is measured by the satisfaction of the clients we serve. See what some of them have to say about their experience.
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
After their first therapist session, 9 in 10 Octave clients say that their therapy experience has been good or better.
Octave Patient
Frequently Asked Questions
Online Insomnia Therapy, Answered
Insomnia is exhausting enough without the guesswork. Here's how CBT-I works, what it costs, and how long it usually takes.
Cognitive behavioral therapy for insomnia (CBT-I) is a structured, evidence-based treatment that retrains the behaviors and thought patterns keeping your sleep broken. Clinical guidelines, including the American College of Physicians, recommend it as the first-line treatment for chronic insomnia. Most of the work happens through weekly adjustments to your sleep schedule and habits, guided by your own sleep data.
Yes. Online CBT-I is well studied, with outcomes comparable to in-person delivery. The treatment runs on your sleep diary and weekly plan adjustments, which translate to video sessions without losing anything, and you never have to drag a sleepless brain to an office.
Yes, in most cases. Most Octave members pay $28 or less per session using in-network insurance, and the cost estimator shows your number before you book (link: /cost-calculator). With CBT-I typically running 4 to 8 sessions, the likely total is easy to picture upfront.
Clinical guidelines, including the American College of Physicians, recommend CBT-I as the first-line treatment for chronic insomnia. Octave therapists do not prescribe, and medication decisions belong with your prescriber; if you currently use sleep medication, your therapist coordinates with them while CBT-I proceeds.
CBT-I is one of the shortest evidence-based treatments in mental health care: typically 4 to 8 sessions. Most people see measurable improvement within the first few weeks, and the sleep diary makes progress visible night by night.
Chronic insomnia responds to CBT-I regardless of how long it has run, because the treatment targets the system that maintains insomnia now, not whatever started it years ago. Long-standing habits take a few more weeks to retrain, not a different treatment.
Yes, and they usually travel together: sleep loss feeds low mood and worry, which feed sleep loss. Your therapist can treat the insomnia and the companion condition in one plan, and improving sleep typically accelerates the rest of the work.
More on online insomnia therapy
What Online Insomnia Therapy At Octave Looks Like
Chronic insomnia is trouble falling asleep, staying asleep, or waking too early at least three nights a week for three months or more, with the daytime costs to match: fog, irritability, and a bed that has become a place you brace against. The treatment with the strongest evidence is CBT-I (cognitive behavioral therapy for insomnia), and clinical guidelines recommend it as the first-line treatment. Online insomnia therapy at Octave means video sessions with a licensed, CBT-I trained therapist, usually across just 4 to 8 sessions.
How CBT-I works
CBT-I retrains the two systems that regulate sleep, the sleep drive and the body clock, and unwinds the conditioning that made your bed a battleground:
Sleep consolidation temporarily matches your time in bed to the sleep you are actually getting, rebuilding sleep pressure until sleep comes fast and deep, then expands the window.
Stimulus control re-teaches your brain that bed means sleep: out of bed when awake too long, back only when sleepy, one consistent wake time anchoring it all.
Cognitive work dismantles the 3 a.m. arithmetic (if I fall asleep now I get four hours) and the performance anxiety that guarantees its own result.
Sleep hygiene (caffeine, screens, room temperature) plays a supporting role, and it is the least of it; if hygiene alone fixed chronic insomnia, this page would not exist.
What treatment looks like week to week
You keep a simple sleep diary; your therapist reads the pattern and adjusts the plan weekly. The first two weeks can feel counterintuitive, since restricting time in bed while exhausted takes trust, and the diary is where the trust gets paid: time to fall asleep shortens, wakings consolidate, and the window grows. If the fit is not right, Octave’s Care Navigators rematch you.
CBT-I and sleep medication
If you currently take sleep medication, that is not a barrier to starting CBT-I. Octave therapists do not prescribe, and your therapist coordinates with your prescriber; any changes to medication are decisions for you and your prescriber.
Starting after years of bad nights
If you have already tried everything (the teas, the apps, the supplements, the perfect bedroom), what you have not tried is the treatment guidelines put first. Answer a few questions, get matched with a CBT-I trained therapist in 1 to 3 days, and have a first conversation within about a week. Four to eight sessions is a short bet against years of bad nights.
If you need help right now
Crisis resources.
Octave is not an emergency service. If you or someone you love is in immediate danger, call 911 or go to your nearest emergency room.
988 Suicide & Crisis Lifeline
24/7, free, confidential — call or text
Crisis Text Line
Text HOME — 24/7 trained counselors
National DV Hotline
24/7 confidential support
Veterans Crisis Line
Press 1 after dialing 988
SAMHSA National Helpline
Treatment referral & info, 24/7
Trevor Project
LGBTQ+ youth crisis support
Sleep is trainable. Start this week.
Online insomnia therapy with a CBT-I trained, matched therapist, covered by most major insurance plans. Typically 4 to 8 sessions.
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