Transform Your Sleep, Transform Your Life
Six Weeks to Better Sleep: A CBT-I Group for Restful Nights
Are you tired of tossing and turning, waking up in the middle of the night, or struggling to get the sleep your body desperately needs? Imagine feeling rested, refreshed, and ready to take on your day. If sleep has been elusive, this group is for you.
Join our online “Six Weeks to Better Sleep” group program and discover science-backed tools to improve your nights and energize your days.
Details at a Glance:
- Format: Online group (4-10 participants in the group) via secure video platform.
- Dates: Every Thursday from January 16th to February 20th, 2025.
- Time: 12:00 PM to 1:30 PM CST (90 minutes).
- Cost: $300 total for the six sessions ($50 per session). Payment can be split into three installments.
- Eligibility: Adults 18+, residing in Texas
- Group is led by Kathryn Tipton, LPC, PMH-C
How to Register: Complete the contact form, email us at info@hcfvl.com, or call 713-331-5538.
Program Highlights
Gain insights and tools each week to enhance your sleep quality while finding encouragement and motivation through the therapy group setting. Participants will have access to digital handouts, worksheets, and session notes to support their progress throughout the program.
Introduction to Sleep & Insomnia
Gain insight into the science of sleep and uncover the factors that may be keeping you from restful nights.
Implementing Behavioral Changes
Learn to regulate your sleep schedule for better rest.
Cognitive Strategies
Discover techniques to calm your mind and reduce anxiety.
Incorporating ACT and Mindfulness
Develop skills in mindfulness and self-compassion to approach sleep challenges with acceptance, not frustration.
Improving Daytime Functioning
Discover practical strategies to cope with fatigue, boost your mood, and improve daily productivity.
Sustaining Progress
Learn strategies to maintain your improvements and prevent sleep challenges from returning.
What to expect each week:
Week 1: Understanding Sleep
Explore the fundamentals of sleep and identify what is maintaining your insomnia. Set personal sleep goals and build motivation for change. Sleep diary and self-assessments provided.
Week 2 : Behavioral Interventions for Sleep
Harness the power of your sleep drive and circadian rhythm. Explore techniques such as: Sleep hygiene, time in bed restriction, and stimulus control strategies. Identify which techniques are best suited for you.
Week 3: Managing Your Mind: anxiety, worry, & more
Discover cognitive techniques to help quiet your mind, manage stress and worry, and reduce sleep related anxiety.
Week 4: Improving Daytime Functioning
Improving your nights also involves improving your days. Develop skills to cope with fatigue, improve your mood, and have better days.
Week 5: Mindfulness & Relaxation for Sleep
Use techniques from mindfulness, self-compassion, and relaxation to improve the quality of your sleep.
Week 6: Sustaining Your Progress & Next Steps
Celebrate the progress you’ve made. Learn how to handle setbacks and plan for continued sleep success.
Meet Your Group Leader: Kathryn Tipton, LPC, PMH-C
I’m Kathryn Tipton, a Licensed Professional Counselor with over seven years of experience helping clients improve their sleep using Cognitive Behavioral Therapy for Insomnia (CBT-I). I understand how difficult and overwhelming life can feel when you’re not sleeping well. That’s why I’m passionate about helping people regain control over their nights—and their days—by addressing the root causes of insomnia.
My approach combines evidence-based CBT-I techniques with mindfulness and Acceptance and Commitment Therapy (ACT) principles to create an effective and supportive environment for change.When you join Six Weeks to Better Sleep, you’ll be working with a professional who is dedicated to helping you achieve meaningful, lasting improvements in your sleep. Together, we’ll build the skills and confidence you need to feel more rested, energized, and balanced.
Meet Your Co-Leader: Allison Hamilton, MA, LPC-Associate
Allison Hamilton (supervised by Christen Sistrunk, LPC-S) is a Licensed Professional Counselor Associate who joined The Houston Center for Valued Living in 2024. With a deep appreciation for the vital role sleep plays in overall well-being, Allison has been helping clients improve their sleep using Cognitive Behavioral Therapy for Insomnia (CBT-I). She is passionate about empowering individuals with practical tools to overcome sleep challenges and enhance their quality of life.
Frequenty Asked Questions (FAQ)
1. What is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a science-backed approach to treating insomnia. It focuses on identifying and changing thoughts and behaviors that interfere with sleep while teaching practical strategies to improve sleep quality.
2. Who is this group for?
This group is designed for adults aged 18+ who struggle with insomnia, including difficulty falling asleep, staying asleep, or waking too early. No prior therapy experience is required, and it’s open to everyone.
3. Who is not a good fit for this group?
The group is not suitable for individuals with untreated sleep disorders such as narcolepsy or severe sleep apnea, or individuals with a diagnosis of bipolar I disorder or psychotic disorders. If you’re unsure, feel free to reach out to discuss your specific situation.
4. Can I continue working with my individual therapist while participating in this group?
Absolutely! This group complements individual therapy, and the tools and strategies you’ll learn can enhance your ongoing therapeutic work.
5. What can I expect to gain from this program?
Participants can expect:
- Improved sleep quality and longer rest
- Increased daytime energy and focus
- Tools to manage racing thoughts, sleep anxiety, and unhelpful sleep habits
6. How is this group different from individual therapy?
Group therapy offers several unique benefits:
- Cost-efficiency: At $300 for six sessions, it’s more affordable than individual therapy.
- Motivation: Hearing others share their experiences can inspire you to stay committed.
- Accountability: Group members provide support and encouragement as you work toward your goals.
7. What does each session look like?
Each 90-minute session is structured to include education on sleep science and strategies, group discussions, and time to answer questions. Participants will also receive digital handouts, worksheets, and sleep diaries to use throughout the program.
8. How do I know this program will work for me?
CBT-I is widely recognized as the gold-standard treatment for insomnia, supported by decades of research. While individual results may vary, most participants experience significant improvements in their sleep quality and daytime energy.
9. What if I miss a session?
While we encourage attending all sessions to get the most out of the program, you’ll still receive all handouts, notes, and key takeaways for any missed sessions.
10. How do I sign up?
Signing up is easy! Complete the contact form, email us at info@hcfvl.com, or call 713-331-5538.