--- title: Help Sleep with Neurofeedback description: Train your brain and sleep better without prescriptions or side effects! Learn how the NeurOptimal® Neurofeedback System help with sleep management. image: https://blog.neurofeedbacktraining.com/hubfs/boy%20during%20neuroptimal%20home%20session%20(1).png --- stress # Help Sleep with Neurofeedback Train your brain and sleep better without prescriptions or side effects! Learn how the NeurOptimal® Neurofeedback System help with sleep management. [ Natalie Baker, LMHC ](https://blog.neurofeedbacktraining.com/author/natalie-baker-lmhc) Jan 26, 2016 --- Bad sleep is defined as not getting the sleep needed to perform optimally day-to-day and prevent illness. The trend over the last few decades is that people are getting worse and worse sleep.  The average American today sleeps less than we have in all of recorded history.  In 1910, the average American got nine hours of sleep.  Today, that is reduced to 6.8 hours on average. The number of people getting less than six hours has dramatically increased since 1985. Over 30% of people get less than six hours of sleep! It is a huge cost, not only to individual health, but also to the economy. It is estimated that bad sleep costs the nation roughly $444 billion dollars annually.  ## Where should we start if we want to improve sleep?  The first step is understanding why the amount and quality of sleep has degraded for people and that something can be done to manage sleep more effectively.  Sleep hygiene practices work to gradually improve sleep. If you actively commit to an effective strategy and stick to it, it will improve your sleep.  An important tip for success is having realistic expectations of the timeframe for change.  Learn why we have bad sleep, tips for improving your sleep, and how neurofeedback can be an effective tool for improving sleep hygiene.   ## What causes Bad sleep? One of the key areas of brain functioning is the ability to recognize exhaustion and to [shift gears from being in go-mode to rest-mode](https://blog.neurofeedbacktraining.com/why-is-it-so-difficult-to-relax-at-the-end-of-the-day-ways-to-calm-down-your-stress-response).  With today's busy lifestyle, people often fail to create the best conditions for the body to shift gears for a good night's sleep.    ![woman with a computer in bed](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/victoria-heath-597279-unsplash.jpg?width=404&name=victoria-heath-597279-unsplash.jpg)At night, our minds frequently go into entertainment mode. We stimulate ourselves late into the night with cliff-hanger dramas on Netflix, work emails that come in at all hours, or news stories on social media that are worrisome or angering.  All of these activities keep our minds in an active, daytime go-mode. Our brain state reflects these activities.  By now, most people have heard that the light emitted by computer and phone screens are blue-toned colors that resemble daylight. These blue-tones inhibit the release of our own sleep drug, called melatonin, that our bodies naturally produce toward the end of the day.  ![woman wearing orange glasses for night](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/orange%20glasses%20for%20night.png?width=300&name=orange%20glasses%20for%20night.png)But wearing orange glasses is not sufficient to improve sleep.  The emotional stimulation that these activities create keep the sympathetic, 'go-mode' nervous system in charge.  The body produces cortisol, the stress hormone which keeps us alert, active, and emotionally engaged.  Another way to think about the role of cortisol is as the drug the body produces to keep us on the look-out for imminent danger. It acts as a billboard with flashing lights, reading: "Danger, danger, stay alert at all times!"  We reinforce that message by seeking mental and emotional stimulation before bed. ## How much sleep do I need? ![Neurofeedback for sleep improvemen](https://blog.neurofeedbacktraining.com/hs-fs/hub/2143193/file-4036039039-jpg/blog-files/my_sleeping_angel_by_kshusker.jpg?width=372&name=my_sleeping_angel_by_kshusker.jpg "Neurofeedback may imrove sleep quality.") While the jury is out about the exact amount of sleep adults need to stay healthy and prevent lifestyle related disease,  studies point to seven to nine hours a night as optimal for health.  This recommendation comes in part from studies that look at the longterm impact of too little sleep.  Research is now consistently showing a negative connection between sleep and health, meaning if you sleep less than seven hours a night, you run the risk of increasing the likelihood of early-onset disease. If you habitually sleep less than seven hours a night, you are putting your long-term health at risk.  [The specific illnesses](http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk) that are related to less sleep are: obesity, diabetes, and heart disease.  People who sleep less than six hours a night have higher body mass indexes (BMI), while those who sleep an average of eight hours have the lowest.  Part of the reason seems to be that bodies that sleep less also have less of a hormone called leptin, which tells the brain when the stomach is full.   ## What is bad for sleep? - Alcohol—it can help you fall asleep, but then wakes you up later when it has been metabolized by the body - Drugs: nicotine, caffeine, antihistamines, alpha blockers, beta blockers, antidepressants - Upsetting conversations or watching emotionally stimulating entertainment within two hours of sleep - Watching TV in bed - Heavy, rich meals in the evening - Drinking a lot of fluids in the evening, which requires getting up to use the bathroom during the night ![Goodnight Moon Book](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Goodnight%20Moon%20Book.png?width=394&name=Goodnight%20Moon%20Book.png) ## How to fix your bad sleep Think about how children are trained to go to sleep.  Good sleep hygiene is not innate; it is learned.  Parents teach their children how to wind down at the end of the day so they learn the stages that lead to sleep.  When done correctly, the practice of gearing down during the evening ends with the child being ready for sleep when they crawl into bed.   When this pattern is repeated night after night, the body learns the cues of when it is time to fall asleep.  **The routine usually goes something like this:** 1. ![Get better quality sleep tips - neurofeedbacktraining](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Infographics/Get%20better%20quality%20sleep%20tips%20-%20neurofeedbacktraining.png?width=409&name=Get%20better%20quality%20sleep%20tips%20-%20neurofeedbacktraining.png)Dinner time a few hours before bed. 2. Winding down. Engaging in non-stimulating activities after dinner, such as reading or playing quietly.  Any exciting actions such as running and screaming, climbing, scary movies are be stop quickly with language like, "Not now, this is quiet time. You can do that tomorrow."  3. A relaxing bath 30 minutes before bed. 4. About 15 minutes before the parent wants the child to be asleep, they should tuck the child in and close the blinds.  Often, children have an object, such as a stuffed animal, or security blanket or 'blankie.' These objects represent safety, a key message for the brain to shift into sleep mode. 5. Reading a calming story while the child transitions from being sleepy to asleep.  Often, good bedtime stories are repetitive-- the content is interesting but not scary or too engaging. All these steps are meant to cue the mind and the brain to down-shift into rest mode.  We can follow a similar sleep hygiene routine to put ourselves to bed.   --- ### Download our sleep hygiene PDF to get your sleep on track ## [![button_get-our-ebooklet-for-sleep](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/CTA%20Buttons/button_get-our-ebooklet-for-sleep.png?width=356&name=button_get-our-ebooklet-for-sleep.png)](https://blog.neurofeedbacktraining.com/tips-for-good-sleep) --- ### Tips for improving your sleep hygiene - Go to bed and get up roughly at the same time each day (even weekends) - No stimulating activities just before bed—get that TV out of the bedroom! - Bed should be just for sleeping, eliminate associations with non-relaxing activities such as computer work - When you are ready for bed, [do a body scan](https://www.mindful.org/beginners-body-scan-meditation/) to help the body shift into relaxation   ## ![boy sleeping during neuroptimal home session](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/boy%20sleeping%20during%20neuroptimal%20home%20session.png?width=1200&height=675&name=boy%20sleeping%20during%20neuroptimal%20home%20session.png) ## Neurofeedback for Sleep Hygiene For people who want to create the best conditions for fixing their bad sleep, adding neurofeedback brain training to their sleep regimen is a good idea.   Neurofeedback helps us reset habits.![woman sleeping during a neuroptimal neurofeedback session at home](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Neurofeedback_At_Home/IMG_4141-neurofeedback-training-at-home.jpg?width=423&name=IMG_4141-neurofeedback-training-at-home.jpg) Regardless of why a client has decided to embark on brain training with neurofeedback, they often report at the end of their sessions that they are managing their sleep better.   And for those individuals with bad sleep, they report it has turned a corner.  The specific neurofeedback system we use, called NeurOptimal®, has a unique design in that it addresses the overall functioning of the brain; it is not just targeting one area of concern like other neurofeedback systems.  If you struggle with bad sleep, such as struggling to fall asleep or not feeling refreshed in the morning, these tendencies start shifting for the better.    The design of NeurOptimal® neurofeedback gives the entire brain a workout, akin to going to the gym and doing a routine that is a full-body training.   After several sessions of NeurOptimal® neurofeedback, your brain starts to reset.  It does so by applying what it is learning from the feedback about its habitual patterns. This feedback is based on the brain's electrical activity or brainwaves that are recorded by the neurofeedback system.  Through the feedback, the trainee learns the essential formula for better habits and begins using the present to decide what to do next, instead of old habitual information.  When alerted to pay closer attention to present moment needs,  the brain realizes that the body is tired and safe at night, and therefore, that it is OK to switch out of alert go-mode into rest and repair mode. Combining neurofeedback with a good sleep hygiene routine gives clients the boost to reset their bad sleep patterns.   --- #### Also Read #### [6 Natural Ways to Boost Energy](https://blog.neurofeedbacktraining.com/6-natural-ways-to-boost-energy)   --- ## **Neurofeedback Reviews** Because neurofeedback is a relatively new brain training technology, clients love hearing other people's experiences with NeurOptimal®.   Here are some specifically about how neurofeedback has benefited sleep hygiene for adults and children. ## **![neurofeedback training co review from client](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/neurofeedback%20training%20co%20review%20from%20client.png?width=1000&height=563&name=neurofeedback%20training%20co%20review%20from%20client.png)**   Here's a review from one of our rental clients who [rented a home system](https://blog.neurofeedbacktraining.com/read-this-before-renting-a-neurofeedback-home-system) for two months: ![Kid improving its sleep with neurofeedback](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Landing%20Page/neurofeedback-training-for-kids-neuroptimal-IMG_8270-v2-800px.jpg?width=336&name=neurofeedback-training-for-kids-neuroptimal-IMG_8270-v2-800px.jpg) > *"Our entire family has been seeing improvements with the brain training.  Both me and my husband are getting amazing sleep 💤 My daughter, who suffers from anxious thoughts and worry, has said that her pre bedtime fears went down from a 10 to a 5 the first time she used the machine.  After doing a few sessions, she reported having 0 fears at bedtime. My 18 year old son, who has never been able to fall asleep until he was dead tired, can now put himself in a relaxed state and fall asleep in 15 minutes. It used to take him 2-3 hours to get to sleep before!"* Here's a client's NeurOptimal review who came in for sessions at our [NY location](https://blog.neurofeedbacktraining.com/neurofeedback-nyc):![relaxing neurofeedback wellness center ](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Neurofeedback_At_Home/Office%20Photos/buddhist-psychotherapy-ny-clinic-union-square-office-nyc-therapist-group.jpg?width=330&name=buddhist-psychotherapy-ny-clinic-union-square-office-nyc-therapist-group.jpg) *I have been averaging 5-5 1/2  hours of sleep  for the past 30 plus years, regardless of when I go to sleep.  **Since starting Neurofeedback, (7 neurofeedback therapy  in-person sessions), I have been sleeping later on weekends . . and enjoying a longer deeper sleep on weekdays.** I now have to use an alarm clock to get up in the AM. It's still early in my "brain training", but I look forward to noticing what other positive effects I will have as a result.  I understand that other participants have been able to increase their concentration and relieve anxiety.  I would recommend reading the literature, and seeing if this brain training is for you.* Here's a success story from a couple who trained together for over two months and saw results in areas that were unexpected: I was introduced to neurofeedback through the seminal book, [The Body Keeps the Score](https://www.amazon.com/Body-Keeps-Score-Healing-Trauma-ebook/dp/B00G3L1C2K/ref=sr_1_1?dchild=1&keywords=body+keeps+the+score&qid=1632152130&sr=8-1), by Bessel van der Kolk. Thereafter, I did a lot of research and was thrilled to find the convenient option to rent a NeurOptimal (r) system to use at-home. Bonus - Neurofeedback Training' Co.'s rental option saved me hundreds of dollars vs. a different provider's on-site clinic fees in my city (I'm not in CA). I trained regularly for 2.5 months (over 50 sessions) and am 100% satisfied with my investment. *Here's a summary of my experience: Some internal changes: A**s someone who has struggled my entire life as a non-morning person, I now wake up feeling substantially more refreshed, less groggy, and less overwhelmed (from a 9 to a 3 on a 10-point scale - incredible).** I generally feel less worried/anxious in response to stress (8 to a 3), have a more balanced and hopeful mood and outlook (6 to a 3), and more energy and motivation (7 to a 3). Overall, life feels less effortful and more flow-like. Interpersonal changes: My husband and I used the system together, and he reported substantial improvements in many areas, as well. It was amazing to experience the changes over time in how we related to each other more positively, patiently, and with more kindness. If you're in a partnership, I would highly recommend training together.* – E. in Portland, Oregon. Read [Yelp Review](https://www.yelp.com/biz/neurofeedback-training-los-angeles-6)   Here's another renter's review who trained for better sleep and noticed immediate results: > *I just had my 3rd NO session this morning. After my 1st session yesterday I was able to get tired naturally and fall asleep around 9pm. Even though I woke up early (around 4am), I was able to get 7h of sleep (I haven’t been able to get more than 5h sleep without sleep aids in many years).* > > *When I woke up early this morning, I checked my heart rate on my Apple Watch. It was abnormally high (usually my sleeping heart rate is in the 60s, but upon waking my HR was in the 90s). As you advised me, because of my inconsistent sleep patterns (waking up too early), I immediately went to do a NO session around 5am. I noticed my heart rate dropped to around 70s during the session.* > > *It seemed like my body went into a frenzy that woke me up. But after I did the NO session this morning I am feeling very calm and notice I am more relaxed than usual. I can't wait to see how  I feel after this month's rental.* Review Update: After 3 weeks of almost daily brain training this client ended up [buying a system](https://www.neurofeedbacktraining.com/cost).    --- ### **Also Read** #### What can Neurofeedback training do for you? [Read more reviews from clients](https://www.neurofeedbacktraining.com/testimonials) #### [Why is it so difficult to relax at the end of the day? Ways to Calm Down Your Stress Response](https://blog.neurofeedbacktraining.com/_hcms/analytics/search/conversion?redirect=aHR0cHM6Ly9ibG9nLm5ldXJvZmVlZGJhY2t0cmFpbmluZy5jb20vd2h5LWlzLWl0LXNvLWRpZmZpY3VsdC10by1yZWxheC1hdC10aGUtZW5kLW9mLXRoZS1kYXktd2F5cy10by1jYWxtLWRvd24teW91ci1zdHJlc3MtcmVzcG9uc2U%3D&ct=SEARCH&pid=2143193&cid=4228224865&t=dGhlIGJvZHkga2VlcHMgdGhlIHNjb3Jl&d=blog.neurofeedbacktraining.com&c=2&c=3&c=6&rp=6&ab=false&corr=&sb=false&hs-expires=1603813060&hs-version=1&hs-signature=APUk-v5UOT1EgGKqXQlpxUVPmJv3clyu-w)   ---   ## **Want to learn more about Neurofeedback and NeurOptimal® Brain training System?** ## **![neuroptimal-neurofeedback-and-brain-training-system](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Landing%20Page/neuroptimal-neurofeedback-and-brain-training-system.png?width=480&height=287&name=neuroptimal-neurofeedback-and-brain-training-system.png)** The NeurOptimal® Neurofeedback system we use at [our centers](https://www.neurofeedbacktraining.com/sessions) is designed to focus on the brain, the hub of good sleep functioning. As mentioned above, the specific type of problem, be it physical, mental or emotional, does not need to be factored in for successful training. #### Because the design of NeurOptimal® optimizes global functioning, it is not necessary to target one issue at a time. Everything is worked on at once!  The [technology is safe](https://blog.neurofeedbacktraining.com/is-neurofeedback-safe) to use because it does not force state change, rather, it is designed to create change through the brain's natural functioning.  It accomplishes this by monitoring the brain's activity and sampling data 256 times per second, the speed at which the brain operates.  When the software notes shifts, it interrupts the music that is played during a session.  The interruption cues the brain's orienting response and alerts it to note what is changing.  This process of allowing a reset over and over again during a session is training the brain to track the present moment better throughout the day and night.  This tracking allows for constant resets of bad habits, such as irritability, feeling hopeless, lacking focus, or being wired at night. For more information, watch this[ helpful video –  What is Neurofeedback with NeurOptimal®](https://www.neurofeedbacktraining.com/what-is-neurofeedback). ### Our clients typically find that NeurOptimal® neurofeedback training supports shifts in these general categories: - Learning capacity and mental acuity (feeling more alert, focused, calm) - [Sleep management](https://www.neurofeedbacktraining.com/sleep) (more restful sleep, waking up feeling refreshed) - [Resetting stress response](https://www.neurofeedbacktraining.com/stress) and managing stress better - Improving executive functioning - Mood balancing  - Helping with anti-aging and brain fitness (peak performance, performance anxiety) When fixing your bad sleep, the key point to remember is that you have the power to change it.  Sleep hygiene is a practice that needs to be repeated for three months before you assess whether it is working or not.  --- ### Start your sleep improvement today. Get our FREE e-booklet focused on best practices for your healthy sleep. 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Baker, MA, LMHC Licensed Psychotherapist, NeurOptimal® Neurofeedback Trainer, Meditation Teacher **Natalie Baker has over 25 years of experience** as a licensed psychotherapist and has been a **NeurOptimal® neurofeedback trainer since 2011**. She is the founder of **Neurofeedback Training Co.**, which offers in-person sessions and runs the **largest nationwide home rental program** for NeurOptimal systems. Natalie also teaches meditation and Buddhist psychology and specializes in working with **anxiety, stress, ADHD,** and **trauma**.   ## Similar posts stress ### [How Neurofeedback Therapy at Home Improves Sleep Quality](https://blog.neurofeedbacktraining.com/how-neurofeedback-therapy-at-home-improves-sleep-quality) Discover how neurofeedback therapy at home improves sleep quality by calming the nervous system, balancing circadian rhythms, and supporting deep,... Natalie Baker, LMHC Nov 6, 2025 neurofeedback home system ### [Neurofeedback Training In Utah](https://blog.neurofeedbacktraining.com/neuroptimal-neurofeedback-utah) Looking for neurofeedback wellness services in Salt Lake City in Utah? Then consider renting or buying a NeurOptimal 3.0 Neurofeedback System for... Natalie Baker, LMHC Nov 21, 2018 neurofeedback news article ### [Stop Worrying: 5 Brain Training Tools to Manage Stress](https://blog.neurofeedbacktraining.com/stop-worrying-5-brain-training-tools-to-manage-stress) Optimize brain function and allow resetting negative habits with NeurOptimal® neurofeedback. Learn five effective brain training tips to manage... Natalie Baker, LMHC Nov 15, 2016 ### Get notified on new blogs Be the first to know about new blogs ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Natalie Baker, LMHC", "url" : "https://blog.neurofeedbacktraining.com/author/natalie-baker-lmhc" }, "dateModified" : "2023-10-26T00:28:09.624Z", "datePublished" : "2016-01-26T16:26:40.000Z", "headline" : "Help Sleep with Neurofeedback", "image" : [ "https://blog.neurofeedbacktraining.com/hubfs/boy%20during%20neuroptimal%20home%20session%20(1).png" ], "mainEntityOfPage" : { "@id" : "https://blog.neurofeedbacktraining.com/help-sleep-hygiene-with-neurofeedback", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.neurofeedbacktraining.com/hubfs/Neurofeedback%20Training%20Co%20-logo-horizontal-final.svg" }, "name" : "Neurofeedback Training Co" } } ``` ```json { "@context" : "https://schema.org", "@type" : [ "LocalBusiness", "Organization" ], "address" : { "@type" : "PostalAddress", "addressCountry" : "US", "addressLocality" : "New York", "addressRegion" : "NY", "postalCode" : "10003", "streetAddress" : "32 Union Square East, S.1017" }, "contactPoint" : { "@type" : "ContactPoint", "areaServed" : "New York", "availableLanguage" : "English", "contactType" : "Customer Service", "telephone" : "+13478355408" }, "description" : "Neurofeedback Training offers professional neurofeedback services designed to improve mental health and cognitive performance. Located in New York, we provide personalized training sessions tailored to meet individual needs. Our services ensure that our clients receive the highest quality care and support. For those who prefer the convenience of home-based therapy, we offer home neurofeedback therapy options. This allows clients to benefit from neurofeedback training in the comfort of their own homes, making it easier to integrate into their daily routines. Our home neurofeedback systems are user-friendly and come with comprehensive support to ensure effective use. Understanding the costs associated with neurofeedback is crucial for making informed decisions. We provide detailed information on neurofeedback prices, neurofeedback equipment costs, and the various neurofeedback certification programs available. Our goal is to offer transparent pricing and flexible options to accommodate different budgets and needs. Our neurofeedback services in New York are designed to cater to a diverse clientele. Whether you are looking for neurofeedback therapy in NYC, neurofeedback services of New York, or simply searching for New York neurofeedback options, we have you covered. Our experienced practitioners are dedicated to providing top-notch care and support. For clinicians interested in offering neurofeedback services, we provide a range of neurofeedback machines for sale. These machines are designed to meet the highest standards of quality and reliability. Additionally, we offer neurofeedback therapy in NYC to help clinicians understand the practical applications of these machines. In addition to our New York location, we also offer biofeedback services in Denver. Our neurofeedback services in Denver and neurofeedback in Denver, CO are tailored to meet the needs of the local community. We provide comprehensive training and support to ensure the best outcomes for our clients. For those looking to purchase neurofeedback equipment, we offer a variety of options, including the NeurOptimal system. Whether you are searching for NeurOptimal New York, neurofeedback machines, or information on neurofeedback machine costs, we provide detailed information and support to help you make the best choice. Our professional neurofeedback equipment is designed to deliver reliable and effective results. We offer a range of neurofeedback certification training programs to help practitioners enhance their skills and knowledge. Our courses include EEG biofeedback, neurofeedback courses, and EEG biofeedback courses. These programs are designed to provide comprehensive training and certification, ensuring that practitioners are well-equipped to offer high-quality neurofeedback services. Our specialized programs include neurofeedback for kids, brain training for stroke recovery, and neurofeedback for concussion. These programs are designed to address specific needs and provide targeted support to help clients achieve their goals. Our neurofeedback trainer courses are also available for those interested in becoming certified trainers. At Neurofeedback Training, we are committed to providing the highest quality neurofeedback services. Our team of experienced practitioners is dedicated to helping clients improve their mental health and cognitive performance. We use state-of-the-art equipment and evidence-based techniques to deliver effective and reliable results. Our services are designed to be flexible and accessible, with options for both in-office and home-based therapy. We offer transparent pricing and a range of certification programs to meet the needs of both clients and practitioners. Whether you are looking for neurofeedback services in New York, Denver, or beyond, we are here to help. If you are interested in learning more about our neurofeedback services or would like to schedule a consultation, please visit our website at Neurofeedback Training. Our team is here to answer any questions you may have and provide the support you need to achieve your goals.", "image" : "https://www.neurofeedbacktraining.com/hubfs/who%20is%20it%20for%20banner%202(3).png", "logo" : "https://www.neurofeedbacktraining.com/hubfs/LOGO/Neurofeedback%20Training%20Co%20-logo-horizontal-final.svg", "name" : "Neurofeedback Training", "priceRange" : "$150 to $10,995", "sameAs" : [ "https://www.facebook.com/NeurofeedbackNY/", "https://x.com/neurofeedbackny", "https://www.instagram.com/neurofeedbacktrainingco/", "https://www.youtube.com/@Neurofeedbacktraining", "https://www.pinterest.com/neurofeedbacktraining/" ], "telephone" : "+13478355408", "url" : "https://www.neurofeedbacktraining.com" } ```