Sleep Rescue — Thorough Immersion Behavioral Health

Use this when:

You feel physically tired but mentally alert.

"Sleep is not a luxury. It is the foundation everything else is built on."

Common Sleep Disruptors

Racing thoughts and unresolved worry at bedtime
Stimulants too late in the day (caffeine, screens, news)
Irregular sleep schedule — even on weekends
Anxiety, depression, or hormonal shifts

Wind-Down Protocol (60 min before bed)

1
DimLower lights. Put the phone face down or in another room.
2
ReleaseWrite tomorrow's top 3 tasks. Get it out of your head.
3
CalmWarm shower, gentle stretch, or slow breathing for 5 minutes.
4
AnchorSame bedtime. Same wake time. Even on weekends.

My Wind-Down Routine

Write yours here. Make it yours.

1

At ___:___ I will

2

At ___:___ I will

3

Lights out by

When to Seek Support

Poor sleep lasting more than 3 weeks despite effort
Sleep disruption affecting mood, work, or relationships
Waking unrefreshed most mornings

"Rest is not earned.
It is required."

The Biggest Thing Disrupting My Sleep Right Now

Naming it is the first step to changing it

Book a clinical evaluation (Insurance) Book a clinical evaluation (Private Pay)