The six week program
Relearn the night.
One coach, six weeks, a method built from clinical sleep science and shaped around your actual life. This is the whole program, laid out plainly.
Week by week
What actually happens.
01
Your sleep, decoded
A ninety minute intake session and a simple sleep diary. No wearables required. By the end of week one we both know exactly what your nights look like.
02
The sleep window
We compress and anchor your sleep to rebuild sleep pressure, the biological drive that makes falling asleep effortless. This is the week most clients feel the first shift.
03
Quieting the 3 a.m. mind
Structured techniques for the racing brain: scheduled worry time, cognitive defusion, and what to do in the bed when you wake and cannot get back down.
04
Rebuilding the association
Stimulus control done properly. Your bed stops being an office, a cinema, and a worry chamber, and goes back to meaning one thing to your nervous system.
05
Daylight, rhythm, and fuel
Light exposure, caffeine timing, movement, and meals, tuned to your chronotype so your days start carrying your nights instead of undermining them.
06
Your protection protocol
We stress test the new pattern against travel, deadlines, and bad weeks, and write your personal playbook for the next time life swings at your sleep.
Everything included
The full program.
Common questions
Before you ask.
No. Nocturne is coaching built on CBT-I techniques, and it works alongside any care you already receive. If your sleep issues stem from a condition like apnea, I will say so early and point you to the right clinician.
Chaotic schedules are my specialty. The method adapts to shift work, travel weeks, and newborn seasons. We build around your life as it actually is, not an idealized routine.
No. A two minute paper or phone diary outperforms most wearables for this work, and it keeps you from obsessing over a nightly readiness score, which is itself a sleep killer.
Most clients feel the first clear shift in week two or three, when the rebuilt sleep window starts generating real sleep pressure. The durable change lands by week six.
Start with two honest minutes.
The Sleep Score quiz tells you how deep your sleep debt runs and which phase of the method matters most for you. It is the same assessment I use in the first session.