DREAM SLEEP™ Coaching
A personalized, science-based approach that helps you restore healthy, natural sleep — without medication, pressure, or rigid rules.
What is DREAM SLEEP™ Coaching?
DREAM SLEEP™ is my signature 1:1 coaching program — a science-based and compassionate approach I developed to help people improve their sleep naturally and sustainably.
It’s grounded in behavioral sleep science and circadian biology, combining proven methods from CBT-I and ACT with the practical tools and insights I’ve developed through years of coaching clients — and my own experience overcoming chronic insomnia.
Through this program, I help busy professionals and high achievers rebuild healthy sleep patterns, calm their minds, and wake up feeling like themselves again.
Whether you’re struggling to fall asleep, waking up in the middle of the night, or living with chronic insomnia, this program adapts to your needs. Together, we’ll uncover what’s keeping you awake and create a plan that helps you sleep better — without medication, pressure, or guesswork.
Because better sleep isn’t about trying harder — it’s about learning to work with your mind and body, not against them.
My Coaching Philosophy & Approach
As your sleep coach, I look at the big picture — your biology, habits, thoughts, and daily life. Sleep doesn’t happen in isolation, so we explore what’s going on in your body and mind to support your whole well-being, not just your sleep symptoms.
Our work together is one-on-one and fully personalized. I take time to understand your routines, stress, and goals. This isn’t about a list of tips — it’s about uncovering what’s really getting in the way of your sleep and making small, practical changes that fit your life.
I use tools from Cognitive Behavioral Therapy for Insomnia (CBT-I) — the gold-standard, evidence-based approach for chronic insomnia — along with circadian biology, mindfulness, and Acceptance and Commitment Therapy (ACT). These methods calm the mind, re-train your sleep system, and help you build habits that last.
Everything I share is grounded in science — how habits form, how behavior changes, and how mindset shapes success. But tools alone aren’t enough; it’s how we use them that matters. My coaching is client-centered and collaborative — I meet you where you are, honor your pace, and guide you with empathy and structure as we create a plan that works for your real life.
The DREAM Framework™
I created the DREAM Framework™ to make sleep improvement simple, structured, and easy to follow. Many of my clients come to me feeling frustrated or stuck, unsure where to start. This framework gives us a clear way to look at everything that affects your sleep — so change feels manageable, not overwhelming.
The five pillars of DREAM represent the key systems that shape how well you sleep: your sleep drive, circadian rhythm, environment, automatic thoughts and habits, and mind-body balance. Each pillar highlights a different piece of the puzzle, and together they help us see the full picture of what’s happening with your sleep.
Think of the DREAM Framework™ as both a map and a guide. It helps us identify where your sleep system might be out of balance — whether it’s your body clock, your stress response, or the habits that keep you wired at night — and focus our work where it matters most. Not everyone struggles in the same way. For some, regulating their circadian rhythm makes all the difference; for others, calming an overactive mind or breaking the insomnia loop is the key. When used together with my SLEEP Method™, the framework turns insight into action. While DREAM helps us understand what influences your sleep, the SLEEP Method shows us how to create lasting change — step by step, at your own pace, and in a way that fits your life.
You don’t have to change everything at once. We’ll take it one step at a time, building healthy habits that fit your lifestyle and are easier to sustain. By the end, you’ll understand each DREAM pillar and have the tools and confidence to support your sleep long-term.
The 5 pillars of DREAM Framework™
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The DRIVE pillar focuses on restoring your body’s natural balance between sleep and wakefulness. Your sleep drive (or sleep pressure) builds the longer you’re awake and releases as you sleep. By learning how to build and protect this system, you’ll fall asleep faster, stay asleep longer, and wake feeling more refreshed.
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The RHYTHM pillar focuses on aligning your internal body clock with natural day-night patterns. Your circadian rhythm helps regulate when you feel alert and when you feel sleepy. By keeping this rhythm steady through strategic light exposure, movement, and routine, you’ll sleep more consistently and wake with steady energy.
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The ENVIRONMENT pillar focuses on shaping both your surroundings and your routines to support relaxation and rest.Your sleep environment and daily habits send strong signals to your brain about when it’s time to be alert and when it’s time to unwind. By creating calm, consistent cues — through light, temperature, bedtime routines, and daily behaviors — you’ll make it easier for your body to relax and fall asleep naturally.
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The AUTOMATIC pillar focuses on identifying and rewiring unhelpful thoughts, habits, and reactions that keep your mind alert and your body awake. Using tools from CBT-I and ACT, you’ll learn to notice and unhook from patterns that fuel sleeplessness — like clock-watching, “trying” to sleep, or worrying about fatigue — and replace them with behaviors that support rest. By changing how you respond to wakefulness, sleep starts to feel natural again, not forced.
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The MIND-BODY pillar focuses on calming the nervous system and reducing hyperarousal — the “tired but wired” state that keeps insomnia alive. When the body feels unsafe or on alert, the brain stays active even when you’re exhausted. This pillar helps you reconnect with your body’s natural ability to relax and release control. Through mindfulness, acceptance, and grounding practices, you’ll learn to ease both mental and physical tension, regulate stress, and create the inner conditions that allow sleep to unfold naturally.
The SLEEP Method™
The SLEEP Method™ is the process that turns insight into action.
While the DREAM Framework™ helps us understand what shapes your sleep — the systems that need attention — the SLEEP Method™ shows us how to work with them. Once we identify which DREAM pillar is out of balance, we move through the five SLEEP steps — a clear, structured process that guides you from observation and understanding to action and maintenance, applying the right strategies for you. It’s a structured yet flexible approach that transforms insight into lasting change.
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We begin by observing your sleep patterns, lifestyle, and routines without rushing to change them. This first step builds awareness and helps us collect accurate data about your sleep — what’s working, what’s not, and where the biggest opportunities lie. For some, this means tracking with a sleep diary; for others, it’s simply noticing patterns and triggers with less structure.
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Next, we look at what your patterns are telling us. Here, we connect the dots between your daily behaviors, mindset, environment, and sleep. You’ll learn how your habits and stress response influence each DREAM pillar — so we can target the right levers for improvement. Knowledge turns into insight, and insight guides strategy.
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Once we understand what’s keeping you stuck, we start clearing the roadblocks. This might mean reducing time in bed when sleep isn’t happening, adjusting unhelpful routines, or letting go of beliefs that increase pressure to “try” to sleep. By removing what no longer serves you, you create space for restorative sleep to return naturally.
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Now we build new, sleep-supportive behaviors and routines that fit your life. This includes strengthening your sleep drive, stabilizing your circadian rhythm, and creating healthy cues that signal safety and rest. Step by step, we recondition your mind and body to trust sleep again.
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Life happens — travel, stress, illness, or big transitions. This final step focuses on maintaining progress and building resilience so you can stay grounded even when routines shift. We’ll develop simple relapse-prevention strategies and confidence to self-correct when sleep gets off track.
Why I created this?
I often meet people who are doing all the right things — they work hard, stay busy, try to eat healthy, and still wake up feeling drained.
Some struggle to focus or think clearly, feeling like they’re living in a fog. Others run on caffeine, push through exhaustion, and snap at the smallest things.
What most have in common is trouble sleeping — falling asleep, staying asleep, or feeling rested no matter how many hours they spend in bed.
But what many people don’t realize is that sleep problems rarely have a single cause.
You can have the perfect bedtime routine and still lie awake if your stress response is overactive.
You can take supplements, follow every sleep hygiene tip, and still feel exhausted if your body clock is out of sync.
And you can’t fix chronic insomnia by “trying harder” — that effort usually makes it worse.
Real sleep recovery starts with understanding why your system is out of balance — and addressing the right levers for your situation.
That’s why I created my signature approach, combining the DREAM Framework™ and the SLEEP Method™.
The DREAM Framework™ helps us identify what is driving your sleep struggles — whether it’s your sleep drive, circadian rhythm, environment, automatic patterns, or mind-body regulation.
The SLEEP Method™ shows us how to work through them — guiding you from observation and understanding to action and maintenance, applying the right strategies for you.
This is not a one-size-fits-all plan or a quick fix. It’s a structured yet flexible process that helps you rebuild your natural ability to rest, recover, and wake up ready to live your life — without relying on sleeping pills or rigid routines.
Your First Step Toward Better Sleep
Let’s explore if we’re a good fit to work together.
Filling out this form is the first step to explore if sleep coaching is the right fit for you. There’s no pressure or obligation — it simply helps me understand your goals and challenges so I can see how best to support you. Once I review your responses, I’ll be in touch within 72 hours to share next steps or other helpful options. Submitting the form doesn’t guarantee a coaching spot, but it opens the door for a conversation about what might work best for you.
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Sleep And Beyond email newsletter topics range from solving common sleep issues like insomnia to optimizing your sleep for peak performance. We'll dive into the science behind sleep, explore chronobiology, and discuss how your mindset and daily habits impact your rest. You'll also get a dose of personal growth tips and stories from my own experiences, all aimed at helping you achieve a balanced and fulfilling life. So, if you're ready to take your sleep and well-being to the next level, you're in the right place!