Let's Talk About Your Sleep
When someone tells me they're not sleeping well, I don't assume the answer is simply going to bed earlier.
There are questions worth asking.
What does your typical day look like? What time do you wake up? Do you have a predictable schedule, or does it change from week to week? Are you getting enough opportunity for sleep? What happens in the hours before bed?
And just as importantly, how do you feel during the day?
Sometimes the conversation is about routines that have gradually shifted. Sometimes it's about stress, work schedules, family responsibilities, or difficulty finding time to unwind.
Other times, a person's sleep concerns point to something that needs further evaluation by a medical or clinical sleep professional.
The point is that we don't start by assuming we already know the answer.
We start by understanding what's happening.
Adult sleep wellness consulting provides education, practical guidance, and ongoing support around the habits and lifestyle factors that influence sleep.
It isn't medical sleep treatment, and it doesn't replace care for diagnosed sleep disorders. It's an opportunity to take a closer look at your sleep and make informed decisions about your wellness.
What Can We Work On?
Every consultation is different, but some of the topics we may explore include:
Sleep Schedules & Daily Rhythms
Your sleep and wake times, consistency, morning light exposure, daily activity, and the way your schedule fits your natural rhythms.
Evening Habits & Sleep Environment
What happens before bedtime, how you transition out of the day, and whether your bedroom environment supports comfortable rest.
Stress & Difficulty Unwinding
The relationship between daily demands, mental activity, relaxation, and your experience of sleep.
Lifestyle & Sleep Habits
Caffeine, movement, meals, screen use, travel, and other everyday factors that may influence your sleep.
Shift Work & Changing Schedules
Practical sleep wellness education for people whose work or family responsibilities don't follow a traditional nine-to-five schedule.
Relaxation & Restorative Practices
Exploring guided meditation, Yoga Nidra, gentle relaxation exercises, and other appropriate practices that can complement your sleep wellness plan.
Not every topic will apply to you. We'll focus on what's relevant to your circumstances and goals.
Adult Sleep Wellness Consultation
90 Minutes | $225
A good place to start.
If you have questions about your sleep, want to understand your habits, or aren't sure where to begin making changes, this is the appointment I'd recommend.
Before we meet, you'll complete a sleep wellness questionnaire and a seven-day sleep journal. These give us something useful to work from rather than relying on how you happened to sleep the night before.
During our 90 minutes together, we'll review your sleep patterns, talk through your routines and lifestyle, and explore areas where changes may be helpful.
Afterward, you'll receive a written Sleep Wellness Plan with recommendations specific to what we discussed.
Included in your consultation:
- Pre-session questionnaire and seven-day sleep journal
- 90-minute private consultation
- Review of your sleep habits, routines, and wellness goals
- Personalized sleep education and practical recommendations
- Written Sleep Wellness Plan
You can book this as a standalone appointment. There is no obligation to enroll in additional coaching.
In person or virtually.
Adult Sleep Wellness Follow-Up
60 Minutes | $150
Let's see what's working.
Perhaps you've been keeping your sleep journal, making changes to your evening routine, or paying closer attention to your daily habits.
Now you have questions, observations, or something you'd like to adjust.
A follow-up appointment gives us time to review your experience and decide what makes sense next.
We'll talk about what's been manageable, what hasn't, and whether your Sleep Wellness Plan needs to change.
These appointments are available to clients who have already completed an initial consultation and prefer to schedule support as needed.
Rest & Renew
Four Weeks | $675
For when you want a plan and someone to help you follow through.
Making a change can be fairly straightforward on paper. Making that change while juggling work, family, responsibilities, and everything else going on in your life is another matter.
Rest & Renew gives us four weeks to work on your sleep wellness together.
We begin with a comprehensive consultation, then meet weekly to review your progress, answer questions, and adjust your plan.
Rather than trying to change everything at once, we'll focus on manageable steps and build from there.
Your four-week program includes:
- One 90-minute Adult Sleep Wellness Consultation
- Three 45-minute private coaching appointments
- Personalized written Sleep Wellness Plan
- Sleep journal and habit-tracking resources
- Individualized recommendations and educational materials
- A final review and next steps
During our time together, we may discuss your sleep schedule, daily routines, stress, relaxation, environmental factors, and other habits relevant to your goals.
The weekly appointments give you an opportunity to ask questions, talk through challenges, and make adjustments instead of trying to figure everything out on your own.
Rest & Renew may be a good fit if you want structured support but don't need a longer coaching experience.
Available in person, virtually, or hybrid.
The Restorative Sleep Journey
Six Weeks | $997
A little more time, a little more support, and room to make the experience your own.
Some people prefer a shorter coaching program. Others want more time to explore their sleep habits, work through changes, and have someone to check in with along the way.
The Restorative Sleep Journey offers six weeks of individual sleep wellness support.
We'll begin with a comprehensive consultation and continue with five weekly coaching appointments. Each session builds on what we've discussed, what you've noticed, and what you'd like to work on next.
There's no expectation that everyone follows the same routine or makes changes at the same pace.
We'll work with your actual life, not an ideal schedule that only exists on paper.
What's Included
One 90-Minute Adult Sleep Wellness Consultation
We'll review your sleep history, current routines, lifestyle, sleep environment, and goals, then develop your personalized Sleep Wellness Plan.
Five 60-Minute Private Sleep Wellness Coaching Sessions
These weekly appointments allow us to spend more time exploring your sleep habits, discussing challenges, practicing appropriate strategies, and refining your plan.
Your Personalized Resources
You'll also receive a written Sleep Wellness Plan, sleep journal, habit-tracking tools, individualized educational recommendations, and appropriate home relaxation practices.
An Option for In-Person Clients
If you're attending your appointments at The Crowned Lotus, you also have the option of incorporating complementary restorative wellness services into your program.
You may choose to substitute up to two of your five 60-minute coaching appointments with:
- Craniosacral Therapy
- Reflexology
- Guided Meditation
- Yoga Nidra
These experiences are optional, and we'll discuss which, if any, are appropriate for you.
You can choose two different experiences, repeat the same one, or keep all five appointments focused entirely on sleep wellness coaching.
The choice is yours, and there's no additional fee.
Participating Virtually?
You can complete the entire six-week program online.
Your five private coaching sessions may also incorporate guided meditation, Yoga Nidra, gentle breath awareness, or personalized relaxation exercises when appropriate and desired.
You won't need to participate in a particular modality to receive the full program.
Is Six Weeks Right for You?
Consider The Restorative Sleep Journey if you prefer longer appointments, want additional time for individualized guidance, or would appreciate the flexibility to incorporate restorative wellness practices.
Six private appointments over six weeks, with a plan developed around your goals.
What Happens When You're Ready to Get Started?
1. Contact Us to Schedule Your Appointment
Getting started is simple. Give us a call or send us an email to schedule your initial Adult Sleep Wellness Consultation. We'll discuss appointment availability and whether you'd prefer to meet in person or virtually.
2. Complete Your Intake & Sleep Journal
Once your appointment is scheduled, we'll email you a sleep wellness intake questionnaire and instructions for completing a seven-day sleep journal.
These forms help us learn more about your sleep patterns, daily routines, lifestyle, and goals before we meet. Please complete and return them before your consultation so we can make the most of our time together.
3. Meet for Your Initial Consultation
During our 90-minute appointment, we'll review your intake information, discuss your sleep experiences, and explore the habits and lifestyle factors that may be influencing your rest.
This is a conversation, not a test. You don't need to have everything figured out before we meet.
4. Receive Your Personalized Sleep Wellness Plan
Following your consultation, you'll receive a written Sleep Wellness Plan with practical recommendations based on your individual needs, goals, and circumstances.
You'll have a clearer picture of where to begin and which habits or routines may be worth adjusting.
5. Continue With Coaching, If You've Chosen a Program
If you've enrolled in Rest & Renew or The Restorative Sleep Journey, we'll continue meeting according to your program schedule.
These sessions give us time to review your observations, answer questions, work through challenges, and adjust your plan as needed.
Our goal isn't to give you another complicated routine to follow. It's to help you understand your sleep and develop habits that make sense for your everyday life.
