Adult sleep issues rarely have a single cause. They're often a combination of biology, stress, habits, and life circumstances layered on top of each other.

Insomnia is one of the most common struggles—difficulty falling asleep, staying asleep, or both. It's often tied to anxiety, racing thoughts, or a nervous system that won't downregulate at night.

Life transitions can disrupt sleep even when you think you're handling everything fine. A new job, relationship changes, loss, empty nest, career shifts, aging parents—these create stress that shows up at bedtime whether you're consciously worried or not.

Tired but wired is that frustrating state where your body is exhausted but your mind won't shut off. This often signals a dysregulated nervous system—cortisol that should be dropping in the evening is still elevated, keeping you alert when you desperately need to wind down.

Shift work creates unique sleep challenges by forcing your body to sleep at times that work against your natural circadian rhythm. This isn't just inconvenient—it has real health consequences over time.

Aging brings changes to sleep architecture and circadian rhythms. You may find yourself waking earlier, sleeping more lightly, or needing less sleep than you used to—but still not feeling rested. Understanding how sleep changes across the lifespan helps you work with your body instead of against it.

The caffeine and exhaustion cycle keeps many adults trapped. You're exhausted, so you rely on caffeine to function. The caffeine disrupts your sleep. Poor sleep makes you more exhausted. So you drink more caffeine. Good news: it’s possible to break this cycle and feel naturally energetic, without giving up coffee!

Whatever is driving your sleep struggles, the patterns can be changed. Sleep is remarkably responsive to the right approach.

How I Support Adults

I use evidence-based tools drawn from Cognitive Behavioral Therapy for Insomnia (CBT-I)—the gold standard in insomnia treatment—combined with mindfulness practices, nervous system regulation strategies, and circadian rhythm support.

We don't just talk about sleep hygiene basics (though those matter). We look at what's actually keeping YOU awake—the thoughts, the stress, the habits, the biology—and build a plan that addresses your whole life, not just your bedtime.

This might include:

Understanding and working with your circadian rhythm
CBT-I tools for breaking the insomnia cycle
Nervous system regulation techniques
Sleep scheduling strategies
Addressing the underlying stress, anxiety, or life factors disrupting rest
Building a sleep routine that actually fits your real life

Two women in perimenopause, one wearing a weighted vest, with their arms around each other and smiling at the camera. They are at a park and have been walking.

Specialized Support for Perimenopause

If you're navigating perimenopause or menopause, sleep struggles can feel particularly intense—night sweats, racing heart, sudden wakings, hormonal shifts that make everything harder.

This phase deserves specialized support. Learn more about perimenopause sleep coaching here →

You Don't Have to Live Like This. I Can Help.

Sleep deprivation affects everything—your mood, your focus, your health, your relationships, your quality of life. You've been navigating so much. You deserve rest that actually restores you.

Schedule a free 15-minute intro call to see if we're the right fit—no pressure, just a conversation.

Questions? Reach out at hello@littledipperwellness.com

Liz Harden, MPH | Founder and Lead Sleep Coach | Little Dipper Sleep