Therapy With Heart is continuing to provide the therapy services that focus on relationships and healing. This includes providing psychotherapy sessions for couples, individuals, and adolescents/families via telehealth or in-person in the office. To schedule an appointment call (480) 888-5380 or email

5 Strategies For A Healthy Night’s Sleep!

Counseling Services, Self Care

The best way to find out the power of sleep is to be sleep deprived! If you are one of the many who struggle with sleeping, falling asleep or staying asleep you are not alone. More than 40 million Americans suffer from chronic, long term sleep disorders, and an additional 20 million report sleeping problems occasionally, according to the National Institutes of Health. Whether sleep deprivation causes depression and anxiety or vice versa, sleep deprivation can definitely exacerbate symptoms.

If you struggle with sleep, you have probably tried multiple different things to help. Although I recognize that, it’s important to continue to try strategies that might work, even if only on occasion. It’s worth it!

  1. Turn your clock around so you can’t see it. The time can trigger anxiety. Trust your alarm will let you know when it’s time to rise.
  2. Read a book, listen to soft music, or meditate before bed.
  3. Turn the lights lower as you begin to move into bedtime to trigger your body that it’s time to shift into rest.
  4. If you tend to wake up and your mind immediately starts thinking about your To Do List, your day tomorrow, or how much you need to sleep, bring your attention to your breath. Put your hand on your chest or stomach and feel the rise and fall of the breath. If you are thinking about your breath, you can not be thinking of other things!
  5. If you continue to suffer over time, talk to your doctor about options.

As we move into Winter, I wish you a restful, peaceful and uninterrupted night’s sleep!

This Post Written By:
Rachel Thomas, Owner, LMFT – Therapy With Heart
8737 E. Via De Commercio, Suite 200
Scottsdale, Arizona 85258
Phone: (480) 888-5380
Fax: (480) 203-2881