Struggling With Sleep? You Are Not Alone.

Do you find it difficult to get a good night’s sleep? If so, you are far from alone. According to the National Heart, Lung, and Blood Institute, an estimated 50 to 70 million Americans live with sleep disorders. Chronic sleep difficulties are more than just frustrating—they can take a toll on your mood, impair your ability to think clearly, and increase the risk of developing serious health concerns such as heart disease, obesity, strokes, and dementia.

From a narrative therapy lens, I recognize that sleep challenges often become part of the story individuals tell themselves about their limitations or their struggles. I work with clients to externalize these problems—to see “poor sleep” not as a personal failing but as a challenge that can be addressed with support, insight, and practical tools.

If you are looking to improve your relationship with rest, here are eight strategies I often explore with clients as part of a collaborative and compassionate treatment plan:

Eight Evidence-Based Ways to Improve Sleep

1. Maintain a Consistent Sleep Schedule: Try to wake up at the same time each morning and go to bed at the same time each evening, even on weekends. CBT-based behavioral consistency helps reset the body’s circadian rhythm and supports better rest over time.

2. Create a Sleep-Supportive Environment:
   Keep your bedroom cool, quiet, and dark. Consider blackout curtains, a white noise machine, or calming scents like lavender to invite restfulness.

3. Move Your Body Daily:
   Engaging in regular physical activity can improve sleep quality, as long as exercise is not done too close to bedtime. Even mindful stretching or walking can help calm the nervous system.

4. Limit Napping During the Day:
   If naps are necessary, keep them brief and avoid them late in the afternoon. This allows your body to build natural sleep pressure throughout the day.

5. Be Mindful of Caffeine Consumption:
   Reduce or eliminate caffeine intake at least eight hours before bedtime. This small behavioral shift can significantly affect your ability to fall asleep.

6. Avoid Alcohol and Heavy Meals Before Bed:
   While alcohol may initially feel relaxing, it can disrupt sleep cycles. Similarly, eating large or rich meals late at night may cause discomfort and restlessness.

7. Unplug From Screens Before Bedtime: The light and stimulation from phones, tablets, and TVs can signal the brain to stay alert. Instead, you might choose to engage in mindful reading or a calming bedtime routine.

8. Learn to Soothe Your Stress Response:
   Practicing mindfulness, engaging in therapy, or cultivating gratitude are all powerful ways to reduce the mental chatter that keeps so many people awake at night. Together, we can explore which approaches work best for your unique situation.

Take the Next Step Toward Restful Sleep

If sleep has become a struggle and you are ready to reclaim your nights, I invite you to reach out. I help clients explore the stories they carry about rest, performance, and worth, while also incorporating practical strategies grounded in CBT, mindfulness, and positive psychology. Together, we can co-author a new chapter—one that makes room for rest, renewal, and greater well-being.

Contact me today to learn more about my telehealth services, ask any questions you may have, and schedule a consultation at a time that works for you. You deserve to feel rested, clear-minded, and at peace.