Sleep Solutions

Finding a good night's sleep

Working with an individual program tailored to your specific needs, you're likely to see improvements in your ability to find a good night's sleep within a few weeks. The evidenced-informed sleep interventions I use can help you, whether you have difficulties with falling asleep, staying asleep, or restless nights trying to sleep. In addition to my counseling credentials, I have training in cognitive behavioral therapy for insomnia, mindfulness-based interventions for insomnia, and yoga therapy.



Mindfulness-based Cognitive Behaviorial Therapy for Insomnia (MBCBT-I)

DATES: October 17 to December 1, 2022

TIMES: Thursdays 6:30-8:00 pm

(no meeting on November 24) 

In this psycho-educational group, participants will learn skills to manage chronic insomnia and improve sleep quality, duration, and continuity. Using a combination of two evidence-based modalities—cognitive behavior therapy for insomnia (CBT-I) and mindfulness-based stress reduction (MBSR)—each session will feature in-session learning including mindfulness practices, sleep education, stress-reduction techniques, and class discussion. Other educational material, such as articles and videos, will also be provided.

This is not a therapy group—it is a structured program, tailored to each individual's needs. It will provide protocols and practices to gain mastery over chronic insomnia and improve sleep outcomes. 

The course requires participants to engage in weekly practices between sessions and to endure a short period of discomfort and increased sleepiness during the period of sleep consolidation (one to two weeks). This might mean planning ahead to meet the program commitments.

This program is not suitable for everyone. Some health conditions might be negatively impacted by the short period of sleep restriction. Other sleep problems such as sleep apnea, might not be helped by MBCBT-I. Please check with the instructor.

— Tuition cost for 7 sessions (no class on 11/24) is $285, paid to the instructor before the course. You may be covered by Regence Blue Cross/Blue Shield or JCC.
— Class meets 6:30–8:00 pm on Thursdays. The full schedule will be visible after joining.

* As of September 24, the plan is for the class to be in person at my office in Ashland, wearing masks. This may change, depending on COVID-19 conditions.

Contact: Kelly Birch, MS, NCC, LPC, at

text 541-326-5017