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Optimal sleep wellness requires behavioral change

Get paired 1:1 with an experienced coach to receive a tailored action plan containing sustainable behavioral guidelines designed to improve your sleep.

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1 Complete a brief assessment

with questions that help your coach understand your unique sleep problems, needs, and goals.

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2 Chat 1:1 with your sleep coach

over a 30-min phone/video call to discuss behavioral sleep practices and techniques.

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3 Get a custom sleep action plan

with recommendations specially tailored to improve short and long-term sleep health.

Sleep education:

The evidence is clear. Behavioral change leads to sustainable, long-term sleep health.

Stress management + relaxation

Proven effective when examined as part of behavioral intervention for adults without sleep disorders. Found to have a significant effect on health with lower PSQI scores (g = −0.54, [95% confidence interval] −0.90 to −0.19, p < 0.01).

Murawski, Beatrice, Levi Wade, Ronald C. Plotnikoff, David R. Lubans, and Mitch J. Duncan. “A Systematic Review and Meta-Analysis of Cognitive and Behavioral Interventions to Improve Sleep Health in Adults without Sleep Disorders.” Sleep Medicine Reviews 40 (2018): 160–69. https://doi.org/10.1016/j.smrv.2017.12.003.

Sleep hygiene

Sleep hygiene and behavioral education for workers with insomnia was shown to decrease average PSQI scores by 1.0, an indication of significant sleep quality improvements.

Kaku, Akiko, Nao Nishinoue, Tomoki Takano, Risa Eto, Noritada Kato, Yutaka Ono, and Katsutoshi Tanaka. “Randomized Controlled Trial on the Effects of a Combined Sleep Hygiene Education and Behavioral Approach Program on Sleep Quality in Workers with Insomnia.” Industrial Health 50, no. 1 (2012): 52–59. https://doi.org/10.2486/indhealth.ms1318.

Sleep patterns

Health coaching for patients in a primary care practice resulted in an improved sleep quality score (P=0.16), along with a trend towards decreased fatigue.

Djuric, Zora, Michelle Segar, Carissa Orizondo, Jeffrey Mann, Maya Faison, Nithin Peddireddy, Matthew Paletta, and Amy Locke. “Delivery of Health Coaching by Medical Assistants in Primary Care.” The Journal of the American Board of Family Medicine 30, no. 3 (2017): 362–70. https://doi.org/10.3122/jabfm.2017.03.160321.

Mood

A 12-week wellness coaching program was found to positively impact 3 key areas of psychosocial functioning (including mood) by reducing participants’ levels of depressive symptoms (P<.0001).

Clark, Matthew M., Karleah L. Bradley, Sarah M. Jenkins, Emily A. Mettler, Brent G. Larson, Heather R. Preston, Juliette T. Liesinger, et al. “The Effectiveness of Wellness Coaching for Improving Quality of Life.” Mayo Clinic Proceedings 89, no. 11 (2014): 1537–44. https://doi.org/10.1016/j.mayocp.2014.04.028.

This information on the importance of sleep coaching is for education purposes only. This is not meant to imply that Proper will diagnose, treat, cure, or prevent any of these diseases.

Methodology

Our sleep coaching program is a new, holistic solution tailored to your unique needs

  • Grounded in truth + science
    Cognitive behavioral therapy has been clinically shown to be as or more effective than pharmacologic or nutritional interventions.

  • Delivered by experienced health coaches
    All Proper coaches have been educated in our proprietary, PhD-developed program.

  • Tailored to your needs + goals
    Sleep is personal. That's why our consultations are, too. No two sleep action plans are the same.

  • Designed to improve short + long-term sleep health
    A personal sleep coach will work with you to identify underlying causes of poor sleep health for sustainable improvements, starting tonight.

"We know supplements alone are not the answer. That’s why we still see the problems that we see today.

The best approach incorporates the natural products that address the biochemical components of disrupted sleep and the behavioral changes required to get a good nights’ rest.

Health coaching is a wave of the future and by bringing our expertise in sleep we can really individualize a person’s experience, the plan, and the outcome."

Dr. Adam Perlman, MD, MPH

"Sleep is a complex phenomenon and that impacts every aspect of our life. And as a result, every aspect of our life impacts our sleep. Things like stress management, exercise, diet, caffeine intake, and the previous night's sleep all tie into how your current night of sleep is going to go, as well as your mindset, attitudes, and your fears."

Dr. Eileen B. Leary, PhD, RPSGT, RST

"One of the biggest reasons to consider coaching is because it helps to look at the root of what's driving the sleep disruption rather than just taking things to mask the main issue. It really helps to take 30 minutes to think about what is going on with your sleep and what else you can add to the picture that might enhance the quality of sleep."

Dr. Allison Siebern, PhD, CBSM

"The human body is incredibly complex and sleep is just as complex.

I think dietary supplements can supplement or support sleep, but I don't think that it's going to fix everybody's sleep problems. I think that the mental and emotional aspects of a person’s day has as much of a role in their sleep health as the physical aspects."

Dr. Alice Hirschel, PhD

"Coaching can help customers bridge the gap in their sleep.

Through Proper, they can learn how to improve their sleep, helping them to realize how important their sleep needs are and how specifically they need improvement."

Dr. Ruchir Patel, M.D., MB BCh, FACP

"We know supplements alone are not the answer. That’s why we still see the problems that we see today.

The best approach incorporates the natural products that address the biochemical components of disrupted sleep and the behavioral changes required to get a good nights’ rest.

Health coaching is a wave of the future and by bringing our expertise in sleep we can really individualize a person’s experience, the plan, and the outcome."

Dr. Adam Perlman, MD, MPH

"Sleep is a complex phenomenon and that impacts every aspect of our life. And as a result, every aspect of our life impacts our sleep. Things like stress management, exercise, diet, caffeine intake, and the previous night's sleep all tie into how your current night of sleep is going to go, as well as your mindset, attitudes, and your fears."

Dr. Eileen B. Leary, PhD, RPSGT, RST

"One of the biggest reasons to consider coaching is because it helps to look at the root of what's driving the sleep disruption rather than just taking things to mask the main issue. It really helps to take 30 minutes to think about what is going on with your sleep and what else you can add to the picture that might enhance the quality of sleep."

Dr. Allison Siebern, PhD, CBSM

"The human body is incredibly complex and sleep is just as complex.

I think dietary supplements can supplement or support sleep, but I don't think that it's going to fix everybody's sleep problems. I think that the mental and emotional aspects of a person’s day has as much of a role in their sleep health as the physical aspects."

Dr. Alice Hirschel, PhD

"Coaching can help customers bridge the gap in their sleep.

Through Proper, they can learn how to improve their sleep, helping them to realize how important their sleep needs are and how specifically they need improvement."

Dr. Ruchir Patel, M.D., MB BCh, FACP

Proper sleep coaches are nationally board-certified health & wellness coaches. They are experts in helping people succeed with behavioral change. We combine that expertise with education in the best of behavioral sleep science by Dr. Allison Siebern, our head sleep science advisor.

Jen K.

Master’s degree in Health Coaching and Nutrition

I believe optimal wellness begins with sleep. I coach clients to experience better sleep, which leads to a calmer mind and more energy during the day.

Kelly

Board Certified Health and Wellness Coach educated at Duke Integrative Medicine.

I facilitate new positive lifestyle habits and support clients seeking to achieve sustainable results in sleep health.

Olivia

7+ years of experience guiding clients in modifying behaviors to improve quality of life.

I'm dedicated to helping people experience quality, uninterrupted, revitalizing sleep that provides foundational stress resilience for the next day's activities.

Rain T.

Experienced behavioral change coach

I am passionate about empowering clients to find creative solutions tailored to their individual needs. I enjoy listening to relaxing background music for 15 min before going to bed.

Jen K.

Master’s degree in Health Coaching and Nutrition

I believe optimal wellness begins with sleep. I coach clients to experience better sleep, which leads to a calmer mind and more energy during the day.

Kelly

Board Certified Health and Wellness Coach educated at Duke Integrative Medicine.

I facilitate new positive lifestyle habits and support clients seeking to achieve sustainable results in sleep health.

Olivia

7+ years of experience guiding clients in modifying behaviors to improve quality of life.

I'm dedicated to helping people experience quality, uninterrupted, revitalizing sleep that provides foundational stress resilience for the next day's activities.

Rain T.

Experienced behavioral change coach

I am passionate about empowering clients to find creative solutions tailored to their individual needs. I enjoy listening to relaxing background music for 15 min before going to bed.

Head Sleep Science Advisor: Dr. Allison Siebern, PhD, CBSM

Dr. Allison Siebern, PhD, CBSM, has been working in the field of sleep for over 15 years.

She is an Adjunct Assistant Clinical Professor at the Stanford Sleep Medicine Center, the birthplace of clinical sleep medicine and pioneering sleep research.

She has been a faculty member at Stanford since 2010 where she has treated hundreds of patients with sleep disorders of all ages and also served as the Associate Director and Co-Fellowship Training Director of the Behavioral Sleep Medicine Program.

Dr. Siebern is currently Director of the Sleep Health Integrative Program and Neurophysiology Sleep Health Lab at the VA Medical Center in North Carolina where she resides.

Dr. Siebern is board certified in behavioral sleep medicine by the American Board of Sleep Medicine. She was part of the sleep expert team that developed the insomnia treatment training program for the national rollout with the Veterans Health Administration. Dr. Siebern has been published in peer-reviewed journals and interviewed by national media outlets on topics of sleep health.

Pair expert sleep coaching with natural sleep supplements for a holistic approach to long-term sleep health.