Sleep Well & Thrive
A 3-session program to help you sleep better and learn how to maintain healthy sleep for years to come.
Understand what's affecting your sleep, learn practical strategies that actually make a difference, and develop the knowledge and confidence to manage your sleep independently.
Three one-on-one sessions with Dr. Shantha Gowda, a board-certified Behavioral Sleep Medicine specialist.
Better Sleep Starts with Understanding Your Sleep
What Does Your Sleep Look Like These Days?
You have trouble falling asleep, wake up throughout the night, or find yourself worrying about whether you'll get enough sleep.
You've heard so much about sleep on podcasts, social media, and in the news that you're not sure which recommendations actually matter.
You check your sleep score in the morning and sometimes let the number determine how you feel about your night.
You try to do everything right before bed, but the more effort you put into sleeping well, the harder it seems to become.
Your mind feels especially busy at night, even when you're exhausted and ready for bed.
You travel, work irregular hours, or have a busy schedule and aren't sure how to adjust your sleep without throwing everything off.
You've relied on supplements or sleep medications and would like to explore ways to sleep well without depending on them.
You're generally sleeping okay, but you'd like to better understand your sleep and make sure you're doing what's actually helpful.
You don't need more sleep advice. You need to know what actually matters for your sleep.
Sleep Well & Thrive helps you understand how sleep works, identify what's affecting yours, and learn practical, evidence-based strategies that fit your life.
Rather than following a long list of rules, you'll learn why certain approaches work, which ones are worth your attention, and how to make informed decisions about your sleep for years to come.
What You'll Learn
Throughout the program, you'll gain a better understanding of:
How sleep works
What drives sleep, how your body clock works, and why sleep naturally varies from night to night.
What's affecting your sleep
The habits, patterns, thoughts, and circumstances that may be contributing to your difficulties.
What actually helps
Which evidence-based strategies can improve your sleep and which commonly recommended sleep tips may not matter much for you.
How to handle difficult nights
What to do when you can't fall asleep, wake up during the night, or find yourself worrying about sleep.
How to maintain healthy sleep
Ways to manage sleep through stress, travel, changing schedules, and other disruptions without starting over.
The goal is not simply to give you instructions to follow. It's to help you understand why certain strategies work and when to use them.
What's Included
Session 1: Understand Your Sleep
Comprehensive Evaluation & Personalized Plan
We'll take a thorough look at your sleep history, current patterns, daily habits, and the factors that may be affecting your sleep.
I'll explain what I think is happening with your sleep, identify the areas where we can make meaningful changes, and walk you through the strategies I recommend.
We'll prioritize the changes most likely to make a difference and get you started with a clear plan.
Session 2: Build Your Sleep Toolkit
Personalized Strategies & Practical Guidance
We'll review how things have been going since our first session and build on the changes you've already started making.
You'll receive your comprehensive, personalized Sleep Well & Thrive Toolkit, and we'll work through additional strategies relevant to your sleep, including how to apply them in everyday situations.
The focus is on understanding not just what to do, but why it works and how to adapt it to your own circumstances.
Session 3: Make It Last
Refinement & Long-Term Sleep Management
We'll review your progress, troubleshoot any remaining challenges, and make adjustments to your approach as needed.
We'll also focus on maintaining healthy sleep over time, including how to manage occasional difficult nights, travel, stress, changing schedules, and other disruptions.
You'll leave with a clear understanding of how to continue using what you've learned and when adjustments may be helpful.
Sleep Well & Thrive is designed for people who want to take a more informed, effective approach to their sleep.
It may be a good fit if you:
Want to improve your sleep. Whether you've struggled with sleep for years or have recently noticed changes, you're ready to understand what's happening and what you can do about it.
Want to feel less preoccupied with sleep. You're tired of monitoring, analyzing, or worrying about sleep and would like it to feel more natural again.
Want to know which sleep advice actually matters. You're interested in the science but want help separating useful recommendations from unnecessary rules.
Want strategies that work with your lifestyle. You need an approach that accounts for travel, work, family responsibilities, and changing schedules.
Want to explore alternatives to sleep aids. You're interested in evidence-based behavioral approaches that may help reduce reliance on supplements or sleep medications, when appropriate.
Want to be more confident managing your sleep. You'd like to understand what works for you, how to handle setbacks, and how to maintain healthy sleep over time.
Whether you're dealing with ongoing sleep difficulties or simply want to develop a better understanding of your sleep, we'll focus on your individual needs and goals.
Who Is Sleep Well & Thrive For?
Your Sleep Well & Thrive Intensive
3 one-on-one sessions with Dr. Shantha Gowda
Your program includes:
A comprehensive review of your sleep history and current concerns.
An individualized plan based on your sleep needs.
Three sessions to learn, implement, and refine your sleep strategies.
The Sleep Well & Thrive Toolkit, with educational resources and practical strategies.
Guidance for maintaining healthy sleep beyond our sessions.
Investment: $2,497
Sessions are conducted virtually for clients located in California.
Meet Dr. Shantha Gowda
I'm a licensed clinical psychologist and board-certified specialist in Behavioral Sleep Medicine. I completed my clinical fellowship at the Stanford Sleep Medicine Center and specialize in helping people understand and improve their sleep.
Over the years, I've worked with individuals experiencing chronic insomnia, circadian rhythm disorders, and sleep difficulties related to stress, changing schedules, and different stages of life.
One of the most important parts of my work is helping people understand the science behind their sleep. When you know what's happening and why certain strategies work, you can make informed decisions without relying on an endless list of sleep rules.
My goal is to help you sleep better, but also to make sure you leave our work together with the knowledge and tools to manage your sleep on your own.
Frequently Asked Questions
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The Intensive uses evidence-based behavioral and cognitive strategies, including principles of Cognitive Behavioral Therapy for Insomnia (CBT-I).
Traditional CBT-I often involves more sessions. This program offers a focused three-session approach, which may be appropriate for some individuals. If your sleep concerns would benefit from a longer course of treatment, we can discuss that.
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That's very common. Many people have already tried sleep hygiene recommendations, supplements, meditation, or changes to their bedtime routines.
We'll look more closely at what's contributing to your particular sleep difficulties and identify which changes are most likely to be helpful.
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Not necessarily. Some behavioral sleep strategies involve adjusting the timing or amount of time you spend in bed, but recommendations are based on your individual sleep patterns and needs.
The goal is to improve your sleep, not create a rigid set of rules that becomes difficult to maintain.
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Everyone responds differently. Some people notice changes relatively quickly, while others need more time and adjustments.
We'll monitor your progress and use what we learn to guide the recommendations throughout our sessions.
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Occasional poor sleep is normal, even for people who generally sleep well.
An important part of this program is learning how to respond to difficult nights, stressful periods, travel, or schedule changes without feeling like you're starting over.
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Yes. Sessions are conducted through secure telehealth for clients located in California.
Ready to Sleep Better?
Get a clearer understanding of your sleep and a practical plan to improve it.