Image Insomnia and Sleep Therapist - Cope Better Therapy


Sleep Hygiene Philadelphia

Are You Having Trouble Sleeping?

When is the last time you remember getting a good night’s rest?

Are you able to sleep through the night? Are you able to fall asleep when you want to?  Do you wake up frequently throughout the night? Do you wake with your mind racing and worrying?  Do you feel tired during the day?

If you answered yes to any of these questions, establishing good sleep hygiene may improve your ability to get a good night’s rest.

What is Insomnia?

Insomnia is the practice of an established routine that promotes sleep quality and quantity.

Having a good sleep hygiene routine promotes healthy sleep and daytime alertness.

Many factors influence sleep quality and quantity.  Frequently these factors fall into two categories: behavioral and environmental.

Behavioral factors include:

  • Caffeine consumption
  • Nicotine / Smoking habits
  • Alcohol consumption
  • Exercise before bed
  • Using the bed for activities outside of sleep / sex
  • Medications
  • Regular bedtime / waketime

Environmental factors include:

  • Bed partners
  • Bedroom lighting
  • Temperature
  • Noise
  • Mattress quality
  • Pillows
  • Sheets
  • Blankets

Sleep can be impacted by environmental factors as well as behavioral factors.  Medical conditions such as Sleep Apnea, Restless Leg Syndrome (RLS) or Periodic Leg Movements (PLMS) are also important to consider and rule out through a medical provider.

Will I Benefit From Treating Insomnia?

There are many reasons why people don’t sleep well and these reasons vary person to person. Sometimes an undiagnosed health condition is at the root of the sleeplessness.  Other times making behavioral changes, like adhering to a specific bed time, not drinking wine before bed or eliminating caffeine consumption after 3:00 pm can significantly improve how much sleep you get in a night. Additionally, making environmental changes like investing in high thread count sheets, buying a new mattress or turning down the temperature in your bedroom will make a big difference in your sleep.

With support, education and personal dedication you can be on your way to a better night’s rest.

If you aren’t sleeping through the night, feel sleepy during the day and/or can’t fall asleep when you want, schedule an appointment. I’m here to discuss your sleep challenges and set sleep related goals.

Contact Me / Schedule a Free ConsultationSchedule an Appointment


How Can I Help You?

Are you feeling feeling anxious, tired, worried, fearful, or overwhelmed?
I can help you.

Mood Disorders / Trauma / Stress / Relationships / Health

Book An APpointment Today

Cope Better Therapy

Lori provides counseling to adults and couples in a comfortable environment in Rittenhouse Square. Through Cognitive Behavioral Therapy (CBT) and Mindfulness-based Stress Reduction (MbSR), she helps individuals live fuller lives.


2047 Locust St.
Philadelphia, PA 19103
(267) 326-1147


Please call (267) 326-1147 for hours.

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