Bedtime Routine for Insomnia — Practical Tips to Wind Down

Struggling to fall asleep, waking up during the night, or lying awake with racing thoughts can leave you feeling drained and unbalanced. This service is designed to help you create a soothing, personalized bedtime routine that calms your nervous system, reduces anxiety, and signals your body it’s safe to rest. With simple, evidence-based strategies that blend relaxation techniques, gentle movement, and stress release practices, you’ll learn how to set up evenings that actually prepare you for deep, restorative sleep.

Who this service is for
- Adults experiencing insomnia, restless nights, or difficulty winding down
- Veterans and service members adjusting to new routines or struggling with sleep disruptions
- People navigating high stress, burnout, or emotional overwhelm
- Women experiencing perimenopause or menopause sleep challenges
- Individuals with chronic pain, anxiety, or trauma-related sleep disturbances

Who will benefit
This service is especially helpful if you:
- Lie awake replaying the day or anticipating tomorrow
- Wake up often during the night and have trouble falling back asleep
- Experience anxiety, panic, or a racing heartbeat at bedtime
- Have a history of trauma that makes your body feel “on alert”
- Struggle with fatigue, brain fog, or low energy due to poor sleep
- Want a consistent, supportive evening rhythm that restores balance

Benefits of this service
- Fall asleep faster and stay asleep longer
- Reduce nighttime anxiety, stress, and overthinking
- Learn techniques to calm a racing mind and relax tense muscles
- Support hormonal balance during perimenopause and menopause
- Improve energy, focus, and mood throughout the day
- Create a repeatable bedtime routine that supports long-term sleep health

What to expect
During your session, we’ll explore the patterns and stressors that interfere with your sleep and design a bedtime routine tailored to your needs. You’ll be guided through practical tools such as breathwork to calm the nervous system, gentle yoga or stretching to release tension, and mindfulness techniques that shift the mind into rest mode. You’ll also receive personalized tips to adjust your environment—like light, temperature, and evening habits—so that your body naturally prepares for sleep.

Why choose this service
Many sleep programs focus only on surface habits like avoiding screens, but this service goes deeper by addressing the mind-body connection that drives insomnia. With an integrative approach that blends stress regulation, gentle body-based practices, and nervous system support, you’ll not only learn how to rest at night—you’ll also start to feel more grounded and resilient during the day.

Ready for better sleep?
If you’ve been longing for restful nights and calmer days, this service can help you reset your evenings and reclaim your energy. Book a free consultation today to explore whether this approach is the right fit for your sleep and overall well-being.

Please fill out the intake form before the session. Message me if you have any questions.
https://forms.gle/VLiHrHysi1Ah1WTo8

Q: Where are you located, and what services do you offer?
A: We are based in Boston, Massachusetts, offering yoga therapy, mindfulness, movement, and mental health support. Services include individual and group sessions, workshops, and trainings—available both in-person and virtually.In-person trainings are hosted in collaboration with local studios and partner organizations throughout the Boston area. One-on-one sessions are also available in person for those seeking a more personalized experience.Virtual services are accessible from anywhere.

Q: How much do sessions cost, and do you offer consultations?
A: Pricing depends on the type and length of the session and will be discussed during your initial consultation. Initial consultations are free of charge and help us review your needs and tailor the right option for you.

Q: Do you accept insurance?
A: Although I do not accept insurance for yoga therapy (private pay only), I can bill for certain mental health services depending on your insurance if you live in MASSACHUSETTS only. Please check with your provider, and we can discuss this further during the initial consultation.Yoga Therapy is not universally covered by insurance, but some options may apply:Some Health Savings Accounts (HSAs) or Flexible Spending Accounts (FSAs) may reimburse Yoga Therapy if prescribed by a healthcare provider.Some private insurance plans cover complementary and alternative medicine (CAM), which may include Yoga Therapy. Please check your benefits.As a mental health provider, I may bill through my private practice for mental health conditions such as chronic pain, stress-related disorders, anxiety, depression, or mobility impairments.PLEASE NOTE that I do not accept insurance for Intensives or Workshops—only for Intake and Regular Sessions. Consultations are free of charge.

Q: How do I book an appointment, and what information is required?
A: You can book an appointment by phone, email, or through the provided online booking link. Once scheduled, you’ll receive an intake form via email to complete before your first session. This form gathers important details such as your health history, dietary preferences, and goals. Please fill it out completely to ensure a tailored experience during your consultation. If you need to update the form, you can do so before your first session by contacting us directly. Any changes after the consultation should be shared as soon as possible.

Q: How long are sessions, and what formats are available?
A: The initial consultation is 90 minutes. Following that, sessions and packages are flexible and tailored to your needs—we’ll review the options together during your intake session to determine what feels like the best fit. All services are currently offered virtually, but if you live in Massachusetts, in-person sessions may also be available for an additional fee.

Q: Are sessions private and confidential, and do I need to sign a waiver?
A: Yes, all information shared during sessions is kept strictly confidential except when disclosure is required by law to ensure your safety or the safety of others. During the initial consultation process, you’ll also sign a waiver acknowledging:- Yoga therapy is your personal practice, and you are responsible for your choices.- There are risks with physical movement, and you assume full responsibility for any injuries or damages.- You should consult a physician regarding any health concerns.PLEASE NOTE: I am not a licensed medical provider; all classes, yoga therapy, and meditations are for educational purposes only and are not a substitute for medical diagnosis or care.

Q: What payment methods do you accept?
A: We accept major credit and debit cards. Credit card payments include a 3% processing fee.

Q: What is your cancellation, rescheduling, and refund policy?
A: CANCELLATIONS: Refunds are available for sessions cancelled with at least 24 hours notice. Cancellations less than 24 hours before require 50% of the session fee.RESCHEDULING: Rescheduling is allowed with at least 24 hours' notice. If rescheduling is done within less than 24 hours, a rescheduling fee of $30 may apply.PREPAID PACKAGES: Refunds for prepaid packages or sessions are only available if the request is made within 7 days of purchase and no sessions have been used. After 7 days, refunds are not available, but you may transfer the remaining sessions to another person.LATE ARRIVALS: Late arrivals will still end at the originally scheduled time, and the full fee will apply. If you arrive more than 15 minutes late, the appointment may need to be rescheduled.EMERGENCIES: True emergencies will be considered on a case-by-case basis.DISSATISFACTION: If you are dissatisfied with your session, please contact us within 7 days to discuss a resolution. Refunds are not issued for services rendered.Unfortunately, we do not offer refunds for missed appointments. If you miss a session, the full fee will be charged. No-shows will be charged a full session fee.

Q: Do I need any special equipment or clothing?
A: A yoga mat is recommended but not required. Most sessions can be adapted with little or no equipment, though optional props—like blocks, straps, or a chair—may enhance your experience. Please wear comfortable clothing, and feel free to bring a journal or notebook.

Q: What if I have an emergency, privacy concern, or need accessibility support?
A: EMERGENCIES: We do not provide crisis services—please call 988 or go to your nearest ER if you are in urgent need.PRIVACY: Your privacy is important to me. All personal information and session notes are stored securely and will never be shared without your explicit consent, except as required by law (such as risk of harm). Electronic communications are protected to the best of industry standards. You may request access to your records at any time.ACCESSIBILITY: We are committed to providing accessible services and materials. Please notify me in advance of any accommodations or support you may need to fully participate in sessions, workshops, or trainings. I strive to create an inclusive and welcoming environment for all clients.