Start Taking Sleep Seriously
Sleepless moms and insomniac professionals, there is a solution for your insomnia. Treatment that doesn’t involve medication or endless hours in therapy talking about your childhood. I can help you find peace in your nights, and vitality in your days.
Sleep has become elusive to so many of us.
I know you have big responsibilities and a busy life, trying to fit in everything that calls out for your attention during your crazy days. And the lack of sleep is even more painful because of all the demands on you.
The nights spent tossing and turning, thinking over the lists of things you need to do, the regrets of things you already did, the fears of what is going to happen, the worries about what won’t happen. The tape that rolls through your mind, on repeat, keeping you awake along with the sound track of your partner’s snores and your neighbors' bass beats. And it’s bad.
The Right Help Overcoming Sleep Problems Can Improve Every Aspect of Your Life
It turns out that sleep is a magic ingredient that can help you improve your overall health.
David Gozal, director of the pediatric sleep program at University of Chicago, describes it like this: “Every aspect of our lives essentially revolves around sleep. It is the dark matter that connects all the visible stars.”
Sometimes health issues result in poor sleep, and sometimes poor sleep results in health issues. The science is clear that in either case, when you start to improve your sleep, you can improve your overall health.
Obesity: Poor sleep makes you hungrier and fatter. Studies have shown that sleep regulates the hormones that trigger hunger and satiety.
Anxiety: Insomnia goes hand in hand with anxiety. Often, the techniques learned to improve sleep will have the side benefit of decreasing anxiety.
Depression: A night without sleep means you’re feeling tired the next day. This can make depression worse. It also mimics the feelings that indicate depression, making it harder to know how to manage those feelings.
Diabetes: According to PLOS, the medical journal, there is a positive correlation between diabetes and insomia.
Sleep doesn't only improve your health. It also improves your relationships and career.
Estimates are that one third of Americans have insomnia to some degree, so if you can relate, you are not alone. Like the story of the frog who gets boiled in water because the change in temperature is so slow that he doesn’t notice it, we are all in a pot of insomnia.
Living a sub-functional life due to insomnia has become so normal that we don’t even recognize it as a problem anymore.
Our culture is lit up whether by streetlights or screen lights. We are constantly bombarded by messages about our worth being based on our productivity, and that we will sleep when we are dead. What they don’t tell you is that your productivity decreases when you don’t sleep at night, and that you’ll be dead a lot sooner if you continue to ignore your body’s sleep signals.
Consistently getting a good night's sleep is not just about your physical health. It's also your pathway to creating the life you want overall, by giving your brain all the tools it needs to serve you in your day. Insomnia can result in a decrease in your overall functioning:
Attention: Driving while sleep deprived results in the same types of impairment as driving while intoxicated.
Memory: Your brain requires sleep to process new learning and form memories.
Focus: Sleep helps your brain process out irrelevant information so that you can prioritize your daily tasks
Decision Making: You need sleep in order to optimize executive functioning, the process your brain uses to make high level decisions.
I can provide you with the solution
The first line treatment recommended by the National Institute of Health is a behavioral approach called Cognitive Behavioral Therapy for Insomnia. I use a newer modification of this work, an adaptation of Acceptance and Commitment Therapy (ACT).
Don’t worry, you don’t need to know what that means (though I’m always happy to nerd out on demand!). What you really need to know is that I have specific and unique training and tools to help you. I will teach you how to create and practice new thoughts and behaviors that will get you better sleep at night and enjoy more productive daylight hours.
This will give you more energy, have more fun, and create the life you dream of (see what I did there?)
The best treatment is totally natural and drug free
You may be thinking that the solution is obvious. Sleeping pills! Why not just use the available medications? Why bother seeing a professional therapist to address your insomnia? I don’t want to spend endless hours lying on a couch talking about my childhood! I just want to sleep!
I will be honest with you, using this approach is harder than taking a sleeping pill. And sleeping pills are always available as an option. But the research has revealed some compelling reasons why you should avoid pills:
Sleep medications create dependence
Over time, sleep medications may become less effective for you.
Sleep medications sedate you, but they do not give you quality sleep.
Sleep medications have side effects like daytime drowsiness, or interactions with other drugs.
Behavioral treatments like the one I use are better than medications because they are just as effective and the only side effects are actually benefits, like increasing overall health and managing depression and anxiety.
In fact, there is research that shows that placebos work just as well as sleep medications, which means that our minds are the real barrier between us and our pillow. So if we can learn to manage our minds, we can learn to get some sleep. Here are a few things to consider when deciding how you’re going to improve your sleep:
The skills you learn to change your sleep habits can be used in other areas of your life. Learning to create new behaviors is invaluable. You will basically have a new superpower.
You will be able to manage anxiety and depression better.
Unlike medication, the effects of behavioral treatment are long lasting.
You may have some questions about what to expect from insomnia treatment with me, so here are some answers:
How long will it take? If we focus only on sleep and you don't discover other areas of life that you want to focus on, you can plan to come for 7-9 weekly sessions.
How much does it cost? Each session costs $125. So, you can anticipate spending between $875 - $1125 over the course of the treatment.
What will we do in session? First, we will assess what your current habits are and I will send you home with some new skills to start practicing right away. Over the following weeks, I will work with you to identify and overcome the issues that might show up. Finally, we will review your progress.
Even if you think you're too busy for this, or you have a history of slacking off when you want to commit to new healthy habits, I know you can do this. It is a unique opportunity to work with me, a trained professional, to solve a problem that will unlock the solutions to so many other common life problems.
It isn't woo woo, it isn't magical, and it won't take forever.
Consider the improvements you'll experience:
Sharpened ability to think and make decisions
Increased mood stability
Better relationships as you increase your ability to moderate your emotions
Weight loss, higher energy, and a healthier heart
And guess what? You get to keep all this for the rest of your life. You might spend more on a weekend skiing in Vail, with less to show for it years from now. Consider this your opportunity to invest in yourself as a woman and a professional. Also, you'll save money on coffee.
What will your life look like when restless nights are no longer an issue? Will your time spent with family be more fulfilling? Will you fight less with your partner? Will you be able to use your newly sharpened mental clarity to slice through projects at work instead of falling asleep at your desk? Will you take that increased energy to the gym and create a whole new set of healthy habits?
If you’re ready to start learning the skills, set aside 15 minutes on your schedule tomorrow to call me so we can get you set up for an initial session next week. And, click here to read my blog post on creating healthy sleep habit.