DC Metro Therapy

DC Metro Therapy Psychotherapy for teens and adults in the DMV area. Now offering virtual and in-peron therapy!

02/21/2026

Sunday night has a way of making us suddenly care very deeply about sleep 😅

All weekend: late nights, no alarms, living your best night-owl life.
Sunday evening: oh… right… mornings exist.

That “uh oh” feeling is incredibly common. Your brain is just noticing the shift back to weekday life and trying to recalibrate.

Instead of spiraling, try a gentle reset tonight: dim the lights, wind down a bit earlier than usual, and remind yourself that one weekend doesn’t undo your sleep routine.

If the Sunday scaries feel a little too relatable, follow for more realistic sleep tips 💛

If sleep feels unpredictable, guessing your bedtime can add even more pressure.The Sleep Calculator helps take the guess...
02/21/2026

If sleep feels unpredictable, guessing your bedtime can add even more pressure.

The Sleep Calculator helps take the guesswork out.
Answer a few simple questions, set a consistent wake-up time, and get a bedtime that actually works for your body.

For just $24.99, it’s a gentle first step toward more peaceful, restorative nights.

✨ Get the Sleep Calculator — linked in bio.

Anticipatory anxiety is that creeping fear that shows up before you even get into bed.And it’s one of the most common tr...
02/19/2026

Anticipatory anxiety is that creeping fear that shows up before you even get into bed.
And it’s one of the most common traps people with insomnia fall into.

It usually starts with thoughts like:
💭 What if I can’t sleep tonight?
💭 How will I function tomorrow?

And before you know it, your body is already on high alert.
Heart rate up. Muscles tense. Mind racing.

Over time, your brain can start to associate bedtime with pressure, frustration, or fear about the next day. So even when you’re exhausted, your system stays in “go” mode.

Here’s the tricky part: the harder you try to force sleep, the more awake you become.

So instead of trying to control the night, focus on what helps your body feel calmer and more settled:

✨ Keep a consistent wind-down routine
✨ Step out of bed if you’ve been awake too long so the night doesn’t turn into a battle
✨ Remind yourself that one rough night doesn’t ruin everything
✨ Practice self-talk that lowers pressure instead of adding more

Sometimes the fear of not sleeping keeps you up more than the not sleeping itself.

You don’t have to “fix” your sleep tonight.
Just support your body in remembering that it knows how to rest. 🌙💛

Do certain foods impact your dreams?The answer is… yes and no. 😅Some foods can mess with sleep quality (especially if th...
02/18/2026

Do certain foods impact your dreams?
The answer is… yes and no. 😅

Some foods can mess with sleep quality (especially if they trigger reflux, indigestion, or restless sleep). And when sleep gets lighter or more fragmented, dreams can feel more vivid, intense, or harder to shake.

Not because the food “caused” the dream…
but because your brain didn’t get the deep rest it needed. 😮‍💨

If your dreams feel intense or exhausting lately,
your body might be asking for more support, not more control.

✨ Rest doesn’t need to be earned.
Struggling with sleep? Check out my resources on my website.

Meanwhile, my dogs: asleep in 0.2 seconds 🐶No overthinking. No doom-scrolling. No “what if I can’t sleep tonight?”Just… ...
02/16/2026

Meanwhile, my dogs: asleep in 0.2 seconds 🐶

No overthinking. No doom-scrolling. No “what if I can’t sleep tonight?”
Just… ✨lights out✨

And if you’re lying there thinking, why can’t my brain do that? 😵‍💫
You’re not broken.

Human nervous systems are a little more complicated 🧠
Stress, anxiety, chronic pain, trauma, life… it all adds layers.
So when your body doesn’t “switch off” on command, it’s not a failure. It’s your system doing its best to protect you.

The good news?
Your brain can learn how to settle again

If you want support, head to my website for tools + resources to help you get your sleep back on track ✅

And follow for realistic sleep support (and occasional dog content) 🐾😄

Sleep can start to feel like a relationship that changed without warning.What once felt easy and comforting now feels te...
02/14/2026

Sleep can start to feel like a relationship that changed without warning.

What once felt easy and comforting now feels tense, unpredictable, or distant.

This Valentine’s Day, instead of trying to fix your sleep, consider rebuilding trust with it 💙

Falling back in love with sleep isn’t about trying harder or following stricter rules.
It’s about softening the pressure.
Creating safety.
Letting rest be enough, even when sleep doesn’t arrive right away.

Just like any relationship, sleep responds better to patience than force.
To consistency over intensity.
To kindness instead of criticism.

If sleep has been feeling hard lately, you’re not failing.
You’re learning how to meet your body where it is — and that’s an act of care.

➡️ Here’s your reminder today: rest doesn’t need to be earned.
And you’re allowed to take things slow.

One of the most frustrating things about insomnia is this:the harder you try to fix it, the worse it can feel 😬That’s no...
02/13/2026

One of the most frustrating things about insomnia is this:
the harder you try to fix it, the worse it can feel 😬

That’s not because you’re doing it wrong.
It’s because sleep doesn’t respond well to pressure, rules, or constant self-monitoring.

Trying harder often tells the nervous system, _“something is wrong.”_
And a nervous system on high alert doesn’t settle easily at night.

If this resonates, support can help shift the pattern.
👉 Contact us to learn more about therapy options and resources.

Download my free guide that helps you identify the most common sleep mistakes and what you can do instead to achieve deeper, more restorative rest.

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