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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 Treatment for Insomnia (MBT-I)

DAYS/DATES: Meets on Wednesdays from October 25 to December 6 (except week of Thanksgiving)

TIMES: 6:00-7:30 pm

LOCATION: Historic Ashland Armory, 208 Oak St., Suite 106M, Ashland, Oregon.

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In this psycho-educational group, participants will learn to relieve their chronic insomnia to improve sleep quality, duration, and continuity. Using a combination of two evidence-based modalities—Cognitive Behavioral Treatment for Insomnia (CBT-I) and Mindfulness-Based Stress Reduction (MBSR)—each session features mindfulness practices, sleep education protocols and practices, and stress-reduction techniques. Handouts and audiovisual resources will be provided online.

This is a structured program adapted to individual needs, not a therapy group (though there will be some class discussion). The protocols and practices are provided to enable participants to find long-lasting relief from insomnia even after the program ends.

Participants are expected to engage in weekly practices between sessions, include a short period of discomfort and increased sleepiness during the period of sleep consolidation (typically, about 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 the instructor.

You will be asked to complete a sleep questionnaire before participation.

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Fee: $350 (sliding scale available). Insurance: Regence BC/BS, Moda, JCC.
Schedule: 6:00 to 7:30 pm/Wednesdays 

Full schedule will be visible after joining.

The class will meet in person at my office in Ashland.

Contact: Kelly Birch, MS, NCC, LPC


TEXT: 541-326-5017 (no calls, please)

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