Who Is the Sleep Diva and how can she help me sleep better?

Marcia Lindsey, Psy.D is the Sleep Diva.  She has a doctorate in Psychology and has over 20 years of experience helping people to sleep better.  Dr. Lindsey uses CBT-I or, Cognitive Behavioral Therapy for Insomnia, to help you address you current sleep behaviors and beliefs. Click here to learn more about Dr. Lindsey’s qualifications.

Why would I want to spend the time with a sleep coach when I can take medicine to go to sleep?

Working with a sleep coach or therapist using CBT-I has been shown to be effective in treating insomnia in the majority of cases and has been proven more effective than medicine for insomnia in the long term.  Medicine is more effective for very short-term use (3-4 weeks) because it works quickly, but has habit-forming potential and other undesirable side effects for longer- term use.  This documented success has led the American Academy of Sleep Medicine to make CBT-I the standard of care for first-line treatment of insomnia.

Why would I want to spend the time with a sleep coach when I can take medicine to go to sleep?

The first step in treating insomnia is getting an accurate diagnosis of where sleep problems lie (no pun intended).

1. Before meeting with the Sleep Diva, you will fill out a sleep assessment to evaluate whether you have other sleep disorders, your beliefs about sleep and specific sleep habits that may be contributing to insomnia.  See * for more information about how insomnia goes from a short-term to a chronic problem.

2. We’ll review your questionnaire together and choose some actions to take to help you sleep better.

You may have read the sleep hygiene tips in popular magazine and news articles – go to bed at the same time, don’t drink before bedtime, keep your bedroom dark and cool, no tv in the bedroom, have a comfortable mattress, etc. These are all good ideas and are important concepts but are not enough to cure insomnia.  Research has shown that these, while necessary to good sleep habits, have no better success on their own than no intervention at all.  Of course if you are ignoring most of these, we will try to help you understand their importance.

3. Next , we target the beliefs about sleep that may be keeping you from good sleep habits.  This is the cognitive (or thought-based) part of the CBT-I.

4. The final (and most important) step is to work to create a more productive sleep cycle.

For most poor sleepers, the sleep cycle is interrupted, over and over again during the night, producing a restless sleep caused by short-circuiting parts of the sleep cycle that are very important.  If you have sleep cycle problems, you never get the continuous transition from one stage of sleep to the next, or that you never get our full amount of deeper stages of sleep that are so restorative to the body, the functioning of our organ and hormone systems, consolidation of memories and many other things that help us feel great during the day.  Sleep cycle problems can also make it difficult to get to sleep at night.

Will CBT-I work for me?

CBT-I works for the majority of people who have trouble sleeping.  When you work with the Sleep Diva, you will receive a personalized plan that is tailored to your individual sleep needs.  Even if your sleep problems are caused by pain or a medical problem which cannot be changed, working with a sleep therapist can help you sleep much better.

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