(503) 498-6879

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Insomnia & Sleep

Another night… awake.

You close your eyes, but it just doesn’t happen.

So you stare at the ceiling, hoping to drift off. But still… it doesn’t happen.

Whatever WAS keeping you awake – an argument, stress at work, a health concern – it’s not bothering you right NOW.

So, why can’t you sleep??

People said it would get better.

It hasn’t.

Throughout the day, you’re out of focus, easily frustrated, and exhausted.

What’s most irritating is that you KNOW the solution to the problem: a full night of sleep.

But you can’t!

Insomnia Sleep ImgIt’s time to do something.

No more lying in bed, hoping for the best.

Together, we’ll assess and address the big question:

What’s keeping you awake at night?

Is it truly insomnia?

Has a night-shift routine or travel gotten you off track?

Do you have sleep apnea?

Are you troubled by nightmares?

If it really is insomnia…

I provide Cognitive-Behavioral Therapy for Insomnia (CBT-I). CBT-I is an evidence-based, structured therapy (about 6-8 sessions) specifically designed to treat INSOMNIA. I repeat: CBT-I is specifically aligned to treat INSOMNIA and is NOT a generalized ‘sleep’ treatment.

What exactly is insomnia?

Insomnia’s been described as “tired but wired,” “difficulty initiating and/or maintaining sleep,” or “nonrestorative sleep.” You can do a quick self-assessment using the Insomnia Severity Index questionnaire.

If it’s some other sleep disorder…

There are sleep disorders that do not fit the insomnia criteria.

I encourage you to connect with a sleep clinic if you have one.

If you have sleep apnea, for example, it’s crucial that you address it as soon as possible with a sleep clinic that can give you a CPAP and assistance with it. If you’re curious about sleep apnea or other sleep problems, you can take online assessments (e.g., STOP-BANG) to learn more.

If it’s nightmares…

Nightmares and bad dreams can be related to trauma. Sometimes, you replay bad memories when you close your eyes and fall asleep. Other times, it’s the same nightmare over and over. For others, nightmares feature the same characters but in various bad scenarios.

I provide a combination of Image Rehearsal Therapy (IRT) and Exposure, Relaxation, and Rescripting Therapy (ERRT), a targeted short-term therapy that reduces the frequency and severity of chronic nightmares. ERRT has you recall your nightmare, write it down, and change the theme, storyline, and ending. You’ll do this while asking yourself…

What do I WANT to dream about?

I have provided nightmare therapy in both individual and group settings – and the creativity brought to an open canvas for dreams is endless!

I also have techniques to help you relax and maintain better sleep schedules and habits.

Sleep is crucial.

You know that… that’s why you’re here. You know your life at work, home, school, or the people around you will improve if you get the sleep you need.

Don’t spend another night frustrated, waiting for things to get better on their own.

Let’s work together and get you back to being PRESENT in your life.

Get ready for more peaceful evenings. Call today for your complimentary consultation: (503) 498-6879.