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Sleep Solutions

Finding a Good Night's Sleep


Working with a 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 Treatment for Insomnia, mindfulness-based interventions for insomnia, and yoga therapy.



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

DATES: October 27 to December 8, 2022

TIMES: Thursdays 6:30-8:00 pm

(no meeting on November 24) 
LOCATION: Historic Ashland Armory, 208 Oak St., Suite 106M, Ashland, Oregon.

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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. I will provide protocols and practices to help participants gain mastery over their chronic insomnia and improve sleep outcomes. 

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

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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 me about this.

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Tuition cost for 6 sessions (no class on 11/24) is $295, due before the course starts. You may be covered by Regence Blue Cross/Blue Shield, Moda, or JCC.
Class meets 6:30-8:00 pm on Thursdays (no class on the week of Thanksgiving). The full schedule will be visible after joining.

The class will meet in person at my office in Ashland, wearing masks. This may change, depending on COVID-19 conditions. Under some circumstances, participants may be able to join by video connection.

Contact: Kelly Birch, MS, NCC, LPC


TEXT: 541-326-5017

Sleep Solutions: Services
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