Sleep Hygiene Protocol & Insomnia Treatment

Your protocol begins with a careful review of your sleep history, daily routine, and any related concerns such as anxiety or depression, which often disrupt rest. We may use a brief sleep diary to identify the patterns behind your difficulty falling or staying asleep.

From there, we build a personalized plan that addresses your bedtime routine, sleep environment, light exposure, caffeine, and screen habits. These behavioral techniques draw on the same evidence-based principles as cognitive behavioral therapy, the first-line treatment for chronic insomnia. When appropriate, we discuss how this approach can reduce or replace reliance on prescription sleep aids.

Before your appointment, it helps to keep a simple log of your sleep for several nights: when you go to bed, how long it takes to fall asleep, any awakenings, and how rested you feel in the morning.

Note your caffeine and alcohol intake, exercise timing, and any current medications or supplements so we can review them together. If anxiety, mood, or stress is affecting your nights, bring that up openly so your plan can address the full picture.

Your sleep plan is a starting point, not a one-time fix. We schedule follow-up visits to review your sleep diary, adjust strategies, and track your progress over several weeks.

If insomnia persists despite consistent effort, we may explore underlying contributors, coordinate a referral to a sleep specialist or Cedars-Sinai when needed, or consider short-term medication options as part of a broader plan. Our membership model in Los Angeles makes this kind of attentive, ongoing follow-up straightforward.