Sleep Better Tonight: Expert Sleep Consultations and Personalized Plans

Transform your nights with evidence-based sleep consultations, tailored plans, and easy online booking, combining clinical best practices, compassionate coaching, and smart tracking to address insomnia, restless nights, irregular schedules, jet lag, and more for measurable, lasting improvement.

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About Our Sleep Practice

We are a team of sleep coaches and behavioral specialists dedicated to practical, evidence based care that fits real life, blending clinical rigor with compassionate guidance so you can confidently build habits that restore energy, mood, and focus without complicated routines or guesswork.

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Services and Programs

Choose between focused consultations or structured programs with ongoing support, all delivered online for convenience and privacy, and each built around measurable goals, clear action steps, and compassionate accountability that adapts to travel, shift work, family demands, and changing stress levels.

Initial Comprehensive Sleep Consultation (60 minutes)

A deep dive into your sleep history, routines, environment, and goals, including diary review and an initial plan with prioritized actions. Perfect for getting unstuck quickly and identifying high impact changes that make immediate progress while setting the foundation for sustained improvement.

Four Week CBT-I Core Program with Coaching

A structured program delivering sleep restriction, stimulus control, cognitive strategies, and weekly coaching sessions, plus between session messaging for timely adjustments. Ideal for persistent insomnia and irregular schedules, with dashboards to track progress and a relapse prevention plan to maintain gains.

Customized Child and Family Sleep Plan

Support for parents navigating nap transitions, bedtime resistance, and nighttime awakenings, combining age appropriate routines, environment adjustments, and parent friendly scripts. Includes an initial consultation, plan delivery, and two follow up check ins to ensure consistency and confident implementation at home.

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Step 1: Secure Online Booking

Choose a time that suits your routine, complete a brief intake, and instantly receive confirmation and reminders so you arrive prepared. Our booking portal is intuitive, mobile friendly, and designed to reduce friction, making it easy to prioritize your sleep without phone calls or long forms.

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Step 2: In-Depth Sleep Assessment

We analyze your sleep history, daytime energy, stressors, and environmental factors, then review sleep diaries and wearable data where available. This structured assessment identifies behavioral patterns, circadian misalignment, and potential red flags, ensuring your plan targets the true barriers to restorative, efficient sleep.

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Step 3: Personalized Plan Delivery

Receive a tailored, stepwise plan with daily routines, bedtime targets, stimulus control guidance, and relaxation tools. We provide clear priorities, realistic milestones, and adapted strategies for travel, shift work, or parenting demands, so you know exactly what to do each day to improve sleep outcomes.

Easy Online Booking

Reserve sessions instantly with real time availability, timezone awareness, automated reminders, and rescheduling controls, enabling stress free planning whether you are at home, traveling, or working shifts, and ensuring your support is always just a few clicks away without delays.

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Smart Calendar and Timezone Support

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Flexible Rescheduling and Cancellations

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Secure Payments and Receipts

Comprehensive Sleep Assessment

We gather detailed lifestyle, medical, and environmental information, review sleep diaries and wearable metrics, and explore cognitive and emotional patterns, allowing us to map causes, triggers, and reinforcers of poor sleep with clarity and compassion before designing targeted behavioral change.

Structured Intake Questionnaire

Our intake explores bedtime patterns, wake times, naps, caffeine, alcohol, light exposure, stress, and mental load. By quantifying timing and variability, we identify mismatches between needs and habits, highlight impactful quick wins, and build a foundation for sustainable changes tailored to your specific goals.

Sleep Diary and Wearable Integration

Track your nights with a simple diary and optional wearable syncing to estimate sleep regularity, latency, awakenings, and efficiency. We translate raw data into plain language insights, set baselines, and monitor week by week progress so improvements are visible, motivating, and guided by evidence.

Screening for Medical Red Flags

While we provide behavioral sleep support, we also screen for symptoms suggesting conditions like sleep apnea, restless legs, or medication interactions. When indicated, we recommend medical evaluation and collaborate with your provider, ensuring your plan remains safe, appropriate, and complementary to clinical care.

Personalized Sleep Plans

Every plan sets realistic goals, defines a clear bedtime window, aligns wake times, and sequences daily actions with flexibility for travel, parenting, or shift work, keeping changes doable, data informed, and steadily progressive toward deeper, more restorative sleep each week.

Sleep Schedule Optimization

We craft a sleep window that matches your true sleep need, stabilizes circadian timing, and reduces time awake in bed. Carefully paced adjustments limit overtiredness, while morning light and consistent wake times strengthen rhythms, making falling and staying asleep more reliable without guesswork or conflicting advice.

Stimulus Control and Sleep Hygiene

You receive clear rules for when to get out of bed, how to use the bedroom, and which evening habits undermine sleep. We prioritize a few high impact changes, teach decision shortcuts for difficult nights, and blend science with practicality to keep your plan achievable and sustainable.

Wind Down Routines and Relaxation

We design customized wind down rituals that cue your brain for rest, using breathing, progressive muscle relaxation, and low stimulation activities. You will have short, repeatable steps for busy nights and longer versions for weekends, ensuring flexibility without losing consistency or momentum.

Evidence-Based Methods

Our approach centers on cognitive behavioral therapy for insomnia, circadian alignment, and behavioral activation, applying proven protocols with personalized pacing, clear instructions, and compassionate coaching to help you sleep better naturally without relying on unsustainable tricks or one size fits all tips.

CBT-I Core Components

We implement sleep restriction, stimulus control, cognitive restructuring, and relapse prevention in digestible steps. You will learn how unhelpful thoughts perpetuate insomnia, practice targeted skills, and build confidence through measurable wins that make nights calmer and mornings more energized over time.

Circadian Rhythm Alignment

We optimize timing of light, meals, activity, and sleep to align internal clocks with your life demands. Strategic light exposure, darkness cues, and consistent anchors reduce grogginess, speed sleep onset, and improve alertness, especially for irregular schedules, frequent travelers, and early bird or night owl extremes.

Relaxation and Stress Regulation

We teach proven methods like diaphragmatic breathing, box breathing, and mindfulness micro practices that fit busy evenings. By lowering physiological arousal and reframing bedtime anxiety, you create conditions where sleep emerges more easily, especially during periods of stress, deadlines, or family obligations.

Ongoing Support and Accountability

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Stay motivated with weekly check ins, secure messaging, and timely plan refinements, transforming insights into habits while addressing setbacks quickly, so progress remains steady and resilient even when routines change, stress rises, or external demands temporarily disrupt your evenings.

Weekly Coaching Sessions Short, focused sessions review your data, celebrate wins, and troubleshoot obstacles. We adjust targets, clarify steps, and reinforce the skills that drive the biggest gains, helping you maintain momentum while avoiding common pitfalls that can stall progress during busy or challenging weeks.
Between Session Messaging Questions do not need to wait until the next appointment. Use secure messaging to share updates, ask for adjustments, and receive timely guidance on tough nights, travel changes, or unexpected schedule shifts, keeping your plan responsive and your confidence high throughout the program.
Plan Refinement and Relapse Prevention As your sleep improves, we shift focus to consolidation and relapse prevention strategies. You will learn how to handle late nights, illness, or trips without losing ground, with clear playbooks that preserve gains and quickly reestablish consistency when routines are temporarily disrupted.

Programs for Different Sleepers

We tailor protocols for adults, teens, new parents, shift workers, and frequent travelers, respecting unique constraints and goals while maintaining evidence based principles, so every client receives a program that fits real life, not an abstract idealized routine from a generic checklist.

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Shift Work Adaptation

We design rotation aware schedules, strategic naps, and light exposure plans that protect sleep while preserving social time. Guidance includes sleep anchors, meal timing, commute strategies, and recovery days, helping you reduce fatigue and improve performance across nights, evenings, and early morning shifts.

New Parents and Infant Friendly Routines

We balance parental sleep with infant cues, offering realistic nap windows, handoff strategies, and quick wind down tools. Plans respect feeding schedules and unpredictable nights, emphasizing incremental improvements that protect mental health, strengthen partnership teamwork, and create sustainable rhythms through developmental changes.

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Travel and Jet Lag Reset

For business trips or vacations, you receive pre travel and post arrival protocols that sequence light, caffeine, meals, and brief naps. We include timed exposure schedules and flexible buffers, reducing jet lag faster while keeping energy, focus, and mood stable during demanding itineraries.

Smart Tools and Tracking

Use optional wearable integration, simple diaries, and clean dashboards to visualize sleep efficiency, latency, and regularity, turning data into practical decisions while preserving privacy and avoiding obsessive tracking that can worsen anxiety rather than support healthy, confident sleep improvements.

Wearable Sync and Data Clarity

We translate device metrics into actionable patterns while acknowledging limitations. You will see trends and correlations, not just numbers, and receive specific experiments to test hypotheses, ensuring technology supports behavior change rather than distracting you with confusing or contradictory readings.

Progress Dashboards and Milestones

Your dashboard highlights weekly improvements, consistency streaks, and target adherence. Visual milestones make momentum visible and rewarding, while annotations connect life events with sleep changes, helping you understand what truly works and where to focus attention for the next meaningful improvement.

Privacy First Data Handling

Data is stored securely with access controls and minimal retention. You decide whether to connect devices, and you can disconnect at any time. We only use data to guide your plan and never share it without explicit, informed permission aligned with your stated preferences.

Lifestyle, Environment, and Habits

We fine tune caffeine timing, bedroom setup, evening screens, and exercise placement, layering changes thoughtfully so benefits accumulate without overwhelm, creating a sleep friendly environment that reinforces your plan and reduces friction on even the busiest or most stressful days.

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Results and Success Stories

See how clients reduce sleep latency, increase efficiency, and regain morning energy through structured plans and compassionate coaching, with realistic timelines, transparent expectations, and clear indicators of progress that keep motivation high and setbacks manageable throughout the journey.

An executive with chronic insomnia cut time to fall asleep from over an hour to under twenty minutes by stabilizing wake times, applying stimulus control, and gradually expanding the sleep window, demonstrating how consistent, small steps create major improvements without relying on sleep medications.
A student shifted bedtime earlier by anchoring wake time, implementing a device off ramp, and using low light evening routines. Grades and mood improved, morning conflicts dropped, and weekend flexibility no longer derailed weekdays thanks to a practical, family supported plan that stuck.
A 24 seven operations team implemented rotation aware scheduling, strategic nap education, and light management, reducing fatigue incidents and improving alertness scores. Employees reported better home sleep, safer commutes, and fewer sick days, showing organizational support amplifies individual gains for lasting performance benefits.

Collaboration with Healthcare

We coordinate with physicians and therapists when appropriate, share progress summaries upon request, and refer for medical evaluation if red flags arise, ensuring your behavioral plan remains safe, integrated, and complementary to any existing treatment or diagnostic pathway you pursue.

Working Alongside Your Doctor

With your permission, we provide concise updates highlighting sleep trends and behavioral changes that may inform clinical decisions. This collaborative approach ensures advice remains consistent, avoids duplication, and supports better outcomes when medications, lab tests, or device therapies are part of your care.

Referrals for Sleep Apnea Testing

When screening suggests possible sleep disordered breathing, we discuss evidence based next steps and provide referral guidance. Behavioral strategies can still help, but medical evaluation may be essential, and aligning treatments ensures improvements are safer, faster, and more durable over time.

Medication Considerations and Tapers

We do not prescribe or adjust medications, but we coordinate with your prescriber when behavioral progress allows thoughtful changes. Clear communication and timing support minimize rebound insomnia, while ensuring any alterations remain medically supervised and consistent with your health priorities and comfort.

Pricing and Value Transparency

Our pricing is simple, upfront, and proportionate to the depth of support, with options for single sessions or structured programs, clear inclusions, and no hidden fees, enabling confident choices that match your goals, schedule, and preferred level of guidance.

What Each Session Includes

Every consultation delivers focused coaching, plan refinement, and clear next steps, with optional messaging support depending on your package. We value your time and ensure each session moves you forward, translating insights into immediate actions that improve your nights and days.

Program Savings and Add Ons

Packages bundle sessions with messaging, dashboards, and tailored resources, reducing per session cost while increasing accountability. Optional add ons include travel protocols, shift work toolkits, and extended follow ups, allowing you to curate an experience that matches complexity and urgency.

Insurance and HSA Considerations

We provide detailed receipts for submission to health savings accounts or flexible spending plans when applicable. While we are not an insurer, many clients successfully use tax advantaged funds, and we are happy to supply documentation that aligns with your plan requirements and policies.

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Frequently Asked Questions

What happens during the first consultation?

We start by clarifying your goals and reviewing your sleep history, daily schedule, and environmental factors. We examine sleep diaries or wearable data if available, identify quick wins, and deliver a prioritized initial plan so you leave with clear next steps and realistic expectations.

How do you personalize my sleep plan?

Your plan reflects your chronotype, constraints, and preferences, using data from intake, diaries, and optional wearables. We set a tailored sleep window, define wind down rituals, sequence behavioral changes, and adjust weekly, ensuring every recommendation fits your lifestyle and produces measurable improvements.

Is CBT-I safe and effective for insomnia?

CBT-I is the gold standard behavioral treatment for chronic insomnia, supported by strong research and clinical guidelines. It is non pharmacological, skills based, and focused on lasting change. We pace the protocol to your needs and collaborate with your physician when medical issues are present.

How does online booking and rescheduling work?

You book through our secure portal, choose your timezone, and receive automated reminders. If plans change, you can reschedule within policy windows without emails or calls. Payments are encrypted, receipts are instant, and your calendar sync makes appointment management effortless across devices.

Do you replace medical care or diagnose conditions?

We provide behavioral sleep coaching and do not diagnose, prescribe, or replace medical care. If screening suggests conditions like sleep apnea or restless legs, we recommend medical evaluation and coordinate with your provider, ensuring your plan remains safe, appropriate, and complementary to clinical treatment.

How is my personal data protected?

We use encrypted platforms, strict access controls, and minimal retention to safeguard your information. You decide whether to connect wearables, and you can revoke access at any time. We never share data without explicit permission, and we use information solely to guide your sleep improvement plan.