Master Your Sleep, For Life

Over 6 weeks, you’ll be part of a small, supportive group (no more than 6 people) focused on helping you reset your sleep, understand what’s getting in the way, and finally quiet your mind so you can rest.

Together, we’ll build a personalized toolbox of strategies you can turn to whenever sleep becomes a struggle.

You’ll receive individualized support along with the power of group connection—so you’re never left guessing or doing this alone.

The next cohort is expected to begin in early May.

Questions? Book A Call

Your Step-by-Step Path to Better Sleep

This program is designed to give you both the structure and personalized support needed to create lasting change in your sleep.

1:1 Intake Session
Before the group begins, you’ll meet individually with me to ensure this is the right fit for you. We’ll take a deep dive into your unique sleep patterns, health factors, and personal goals so your experience is tailored from the very start.

6 Weekly Group Sessions (90 minutes each)
You’ll then join a small, supportive group for six weekly sessions that blend education, discussion, and real-life application. Each session is recorded, so you’ll always have access if you’re unable to attend live.

Throughout the program, you’ll learn how sleep truly works—understanding sleep pressure and circadian rhythm (and how to strengthen both), identifying common habits that interfere with sleep, and learning how to structure your day for better nights.

We’ll also focus on evidence-based CBT-I strategies, including techniques to quiet a racing mind, cognitive restructuring, relaxation and mindfulness practices, and practical tools to handle setbacks and prevent relapse. This isn’t just about learning—it’s about applying these strategies directly to your specific challenges, with guidance every step of the way.

1:1 Exit Session
At the end of the program, you’ll have a final individual session to address any remaining concerns, solidify your progress, and ensure you feel confident, capable, and fully equipped to manage your sleep independently—for life.

WHY SMALL GROUP CBT-I?

1.

You don’t have to do this alone

There’s something powerful about being in a space with others who truly understand what you’re going through

2.

Personalized support—without the cost of 1:1

With the group capped at just 6, you’ll receive individual guidance tailored to your sleep patterns—at a lower investment.

3.

A proven system you can rely on (now and later)

CBT-I gives you a clear, structured path to better sleep—and a plan to return to if insomnia shows up again.

Frequently Asked Questions

  • CBT-I (Cognitive Behavioral Therapy for Insomnia) is a structured, evidence-based approach to improving sleep.
    Instead of relying on medication, it focuses on changing the behaviors and thought patterns that keep insomnia going—so you can sleep naturally and more consistently.

  • Over 6 weeks, you’ll be guided through a step-by-step process to improve your sleep using proven CBT-I strategies.

    You’ll receive:

    • Weekly group sessions

    • 1:1 intake session

    • A private exit session to create your personalized sleep plan if insomnia creeps up again

    Each week builds on the last, so you feel steady progress.

  • No. You are always in control of what you share.
    This is a structured program focused on sleep—not group therapy—so you can participate at a level that feels comfortable to you.

  • That’s actually very common.
    CBT-I works differently than most approaches because it addresses the underlying patterns that maintain insomnia, not just the symptoms.

  • Many people begin noticing changes within the first few weeks, though everyone’s timeline is a bit different.

    The goal isn’t just quick improvement —- it’s lasting change.