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Parents, if you’ve been told your teen needs a “perfect” sleep routine to thrive, here’s the truth: chasing perfection can actually backfire. 🛏️📱 Sleep isn’t just about strict rules — it’s about helping your teen’s brain and body find a rhythm that works for them. Why “perfect” sleep habits can create more stress: ⚡ Pushing early bedtimes when teens aren’t tired can lead to lying awake and frustration 📱 Strict bans on screens can trigger more resistance than rest ⏰ Forcing a rigid schedule doesn’t account for shifting circadian rhythms during adolescence What works better: ✨ Prioritize consistency, not perfection — focus on steady wake-up times ✨ Work with their biology — most teens naturally fall asleep later ✨ Create calming routines instead of strict “rules” ✨ Model balance — healthy habits matter, but so does flexibility When sleep becomes less about control and more about support, your teen’s nervous system can actually relax — and better sleep often follows. 🧠💤 💬 Parents, do you find balancing good sleep habits and flexibility challenging? . . #parentingteens #parentingteenagers #teengerssleep #parentsupport #sleepsupport
Buying another sleep supplement is cool. I get it Buying another sleep supplement is cool. I get it — when you’re desperate for rest, you’ll try almost anything that promises a good night’s sleep. But here’s the thing: if your brain has started to associate bedtime with stress, no amount of magnesium, melatonin, or sleepy tea is going to convince it to relax. Real sleep change doesn’t come from adding more products — it comes from helping your brain unlearn the patterns that keep it on alert. That’s what CBT-i focuses on: rebuilding trust with your body’s natural sleep rhythm and reducing the pressure to sleep perfectly. If you’re tired of chasing hacks, you don’t need a new supplement — you need a new relationship with sleep. . . #sleepingsupplements #melatonin #sleepproblems #sleepexpert #sleepissues #insomniaproblems
When I ask a client what they want from sleep ther When I ask a client what they want from sleep therapy, it’s rarely about getting a perfect 8 hours. Most people just want to stop fighting with sleep. They want to stop dreading bedtime. They want to feel calm, rested, and like themselves again. That’s what good sleep therapy is really about — less pressure, more peace. 😴💭 Follow @dc.metro.therapy for more ways to make sleep feel simple again. ✨ . . #sleepproblems #sleepexpert #sleeptherapy #insomniaproblems #sleepissues
Picture this: one alarm , no 3:00 a.m. wake-ups, Picture this: one alarm , no 3:00 a.m. wake-ups, steady mornings, coffee by choice . If those 3 a.m. pop-ups hit most weeks, you’re lying awake >20 minutes, and weekend “catch-up” keeps wrecking weekdays, that’s your sign your sleep system needs a reset—not more willpower.  In CBT-i we retrain the brain-body loop: one consistent wake time, a right-sized sleep window, a wind-down that actually calms your nervous system, plus an out-of-bed plan for those middle-of-the-night stretches. Progress > perfection; steady beats strict.  DM “SLEEP” for a sleep freebie, or follow for evidence-based, shame-free tools. . . #sleepexpert #sleepproblems #insomniaproblems #sleeptips #sleepissues

At DC Metro Therapy, we specialize in holistic, data-driven approaches and evidence-based therapy to help adults and teens find relief from the chronic symptoms of insomnia, pain, and trauma.

We offer online and in-person therapy sessions at our office in Cabin John, MD

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Fax: (202) 810-9206

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