How to Stop Racing Thoughts at Night — Relaxation Skills for Better Sleep

Struggling to quiet your mind when it’s time to sleep? You’re not alone. Many people lie awake at night with racing thoughts, replaying the day’s events, worrying about tomorrow, or feeling restless in both body and mind. This service is designed to help you slow down, release tension, and learn proven relaxation techniques that support deeper, more restful sleep. By addressing the mind-body connection, you’ll discover simple tools to calm your nervous system, ease anxiety at night, and finally experience the relief of waking up refreshed.

Who This Service Is For
This service is ideal for people who:
- Have trouble falling asleep because their mind won’t “shut off.”
- Wake up during the night and struggle to get back to sleep.
- Feel restless, anxious, or overwhelmed in the evenings.
- Are navigating high stress from work, school, caregiving, or military transitions.
- Experience insomnia, perimenopause-related sleep changes, or trauma-related sleep disturbances.

Who Will Benefit
You may benefit from this service if you are:
- Someone with racing thoughts, anxiety, or stress at night.
- Experiencing sleep disturbances from PTSD, chronic pain, or nervous system dysregulation.
- Living with fatigue, brain fog, or mood swings from lack of quality rest.
- A service member, veteran, or caregiver coping with transitions and looking for stability.
- Seeking gentle, natural approaches for better sleep, relaxation, and emotional regulation.

Benefits of This Service
With consistent practice, clients often notice:
- Falling asleep faster and staying asleep longer.
- Reduced nighttime anxiety, worry, and rumination.
- Calmer body and mind before bedtime.
- Relief from tension headaches, jaw clenching, or restlessness.
- Increased energy, focus, and emotional balance during the day.
- A sense of safety and grounding in the body.

What to Expect
In your sessions, you’ll be guided through practical relaxation techniques you can easily apply at home. Together, we’ll explore:
- Breathing practices to calm a racing heart and settle the mind.
- Gentle body-based methods to release tension and signal rest to your nervous system.
- Simple mindfulness and journaling tools to clear mental clutter before bed.
- Techniques to create an evening routine that supports your unique sleep needs.

Each session is personalized, meeting you where you are and helping you build a toolkit for long-term, restorative sleep.

Why Choose This Service
Unlike quick fixes or one-size-fits-all sleep tips, this service focuses on understanding your unique stress and thought patterns. With a trauma-informed, whole-person approach, you’ll learn skills that address both the mind and body, helping you feel more in control of your nights — and your days. Many clients appreciate the blend of evidence-based strategies with body-centered practices, making this work both practical and deeply restorative.

Ready to Sleep Peacefully Again?
You don’t have to struggle through sleepless nights or start each day exhausted. Book a free consultation today to explore how this service can support your journey to calmer nights, deeper rest, and renewed energy.

Please fill out the intake form before the session. Message me if you have any questions.
https://docs.google.com/forms/d/e/1FAIpQLSe73dRsHtliyscaNcbcXHaXjdRu4fGKwyYYUp2OoHAFSlWdYw/viewform?usp=sharing&ouid=112625383591459588248

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.