A calmer, more sustainable way to improve your sleep
If you’ve tried sleep hygiene, supplements, medications, or CBT-I strategies and still feel wired or alert at night, this program takes a different path — blending evidence-based sleep principles with nervous system regulation and a more flexible, compassionate approach to insomnia.
You may recognize yourself here
‣ You’ve struggled with sleep for a long time (possibly even years), and despite trying many approaches, it still doesn’t feel settled
‣  You’ve explored prescriptions, supplements, sleep hygiene, or apps, yet you still struggle to fall asleep or stay asleep
‣  You worry that something is fundamentally wrong with your sleep...and that nothing will truly help in a lasting way
You don’t have to keep fighting your sleep
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Effortless Sleep in 6 Weeks™️
A structured, evidence-based program that helps you work with your nervous system, not against it, so nights feel less stressful and sleep can become easier over time, without relying on medications or rigid rules.
Designed by a Harvard-trained sleep physician and led by trained sleep coaches.
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I’m falling asleep quicker and staying asleep longer. This was the first time in years I felt hopeful about my sleep. The techniques were practical and they actually worked.
- Program Participant
With Effortless Sleep, improving your sleep follows a clear, supportive process
Step 1Â
Awareness
Understand what’s been keeping your nervous system alert at night and why the usual advice hasn’t fully worked for you.
Step 2Â
Action
Apply evidence-based tools and gentle guidance that help your mind and body settle, allowing sleep to emerge more naturally.
Step 3Â
Mastery
Develop greater consistency and confidence with sleep over time, and feel grounded knowing you have tools you can rely on, even when sleep isn’t perfect.
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Who this is for
Effortless Sleep in 6 Weeks is designed for adults who are tired of the nightly struggle with sleep, especially when it’s affecting your energy, your work, your relationships, or your overall quality of life.
This program may be a good fit for you if:
✓ You’ve been struggling with falling asleep, staying asleep, or waking too early for at least 3 months (and possibly much longer)
✓ You’ve tried sleep medications, supplements, apps, or “sleep hacks,” but you sense that the problem runs deeper than finding the next solution
✓ You’ve explored CBT-I or other structured sleep approaches, but the rigid rules or tracking didn’t work well for you
✓Poor sleep has begun to affect your work or daily functioning...whether that’s calling in sick, taking a medical leave, or worrying about your ability to keep up
✓ You’re open to being guided and supported through change, rather than looking for a passive or one-size-fits-all solution
✓ You want sleep to feel more peaceful and predictable, not just so you can perform, but so you can enjoy your life and feel present with the people you care about
✓ You’re comfortable using email, Zoom, and an online course platform, since the program is delivered entirely online
If you’re exhausted from trying everything you’ve been told should work, only to find yourself awake at night feeling frustrated or discouraged, you’re not broken.
What you’re experiencing is a common pattern in chronic insomnia...one that keeps the brain and nervous system on high alert, even when you’re deeply tired and want to rest.
Effortless Sleep in 6 Weeks is a step-by-step program created specifically for adults with chronic insomnia, particularly those who tend to overthink, feel “wired but tired,” or place pressure on themselves to get sleep right.
We don’t rely on medications, strict sleep rules, or endless tracking.
Instead, you’ll learn how to calm your nervous system and support your body’s natural ability to rest using strategies that are evidence-based, practical, and designed to fit real life.
This approach is informed by years of clinical experience treating hundreds of patients with insomnia.
Imagine getting into bed without bracing yourself for another difficult night.
Imagine waking up feeling clearer and more steady with enough energy for your work and your life.
Imagine trusting that your sleep is supporting your health over time, without relying on pills, supplements, or quick fixes.
That kind of change is possible.
Enrollment closes February 16, 2026.
The program begins February 17.
You're in the right place
If this page has put words to your experience and you’re ready for structured, compassionate support, Effortless Sleep in 6 Weeks offers a clear next step.
ENROLL NOWYou’ve Tried Everything and You’re Still Not Sleeping
It’s not that you haven’t tried hard enough. It’s that you’ve been given the wrong playbook.
Sleep hygiene tips, supplements, and even medications don’t resolve a nervous system that’s stuck in overdrive.
Maybe you’ve explored CBT-I (cognitive behavioral therapy for insomnia), but the emphasis on tracking, sleep restriction, or getting out of bed in the middle of the night left you feeling even more anxious. You’re not alone in that experience.
Effortless Sleep takes the most effective parts of CBT-i and blends them with gentler, supportive methods so the process feels doable and sustainable.
If you’re stuck in a cycle of late-night spirals, exhaustion, and overthinking, this program will help you sleep deeply again…without meds, rules, or rigid routines.
This might sound familiar:
You’ve tried the chamomile tea. The melatonin. The magnesium.
You’ve invested in blackout curtains, blue-blocking glasses, sleep apps, podcasts, and evening routines.
Maybe you were even prescribed a sleep medication that didn’t help... or possibly even made things worse.
And still, you’re lying there, wide awake at 3 AM, watching the minutes crawl by…calculating how many hours you have until it's time to get up.
You’ve done everything “right.” And yet, sleep still feels elusive.
You think about sleep all day. You Google solutions. You cancel plans because you’re exhausted.
Your focus at work suffers. Deep thinking feels harder. You know you’re not functioning at your best.
It's hard to focus at work, and doing tasks that involve deep thinking? Forget it. Your work performance is suffering and you know you're not functioning at your best.Â
Meanwhile, everyone around you says “Just relax” or “Have you tried a magnesium supplement?” And it makes you feel more alone and stuck.
The truth is, you’re not broken.
You’re caught in a loop where the brain and nervous system stay on high alert, even when you’re deeply tired and want to rest.
That loop fuels racing thoughts, physical tension, and ongoing sleep anxiety, making it harder for sleep to arrive naturally.
What most people haven’t tried (because it’s surprisingly hard to find) is a process that helps the nervous system feel safe enough to let sleep happen again.
One that doesn’t rely on rigid rules, drastic time-in-bed restriction, or obsessively tracking sleep in ways that increase anxiety.
That’s the gap Effortless Sleep was designed to fill.
Enroll in Effortless Sleep in 6 Weeks
ENROLL NOW
🌙 Imagine This Instead…
Instead of dreading bedtime and pushing through the day on empty, imagine this:
‣ Falling asleep more naturally and staying asleep more consistently, without pills, supplements, or rigid rules.
‣ Waking up more refreshed and clear-headed, ready to lead meetings, make decisions, and perform at work without the constant fog of exhaustion
‣ Having energy left at the end of the day to be present with your partner or family, not just collapsing on the couch
‣ Feeling confident in your body’s ability to rest, and reassured that your sleep is supporting your long-term health
‣ Trusting yourself again, free from the nightly cycle of worry, dread, and frustration around sleep
This isn’t just about sleeping better.
It’s about restoring confidence, clarity, and a sense of steadiness in your life.
Why Does Insomnia Stick? The Vicious Cycle You Can Break
If you’ve ever thought:
"My brain must be broken."
“I’ve already tried everything, nothing works.
“I’ll be stuck on pills or supplements forever.”
You're not alone.Â
You may also find yourself worrying about what happens if nothing changes: your ability to function at work, your long-term health, or missing out on time with the people you care about.
Those fears are real. And they’re a big part of why insomnia can become so persistent.
Here’s what’s often missed:
Insomnia isn’t just about not sleeping... it’s about the fear around sleep.
Over time, that fear keeps the nervous system stuck in a heightened “on” state.
It’s a learned pattern, similar to a conditioned fear response, where being awake at night starts to feel threatening.
So when you can’t fall asleep, or wake up in the middle of the night, the body may shift into a state of hyperarousal.
That reaction makes sleep even harder, and the cycle continues.
Here's the good news: learned patterns can be changed.
The brain is adaptable (known as neuroplasticity).
With the right approach, it’s possible to retrain the nervous system to feel safer at night, so sleep can begin to return more naturally.
That’s exactly what Effortless Sleep is designed to support.
In Just 6 Weeks, You’ll Learn How To:
✓ Fall asleep faster, stay asleep longer, and feel more rested
Train your brain and body to wind down naturally without dreading bedtime
✓ Show up at work clearer and more confident
Restore focus, decision-making, and presence without running on constant exhaustion
âś“Â Break the cycle of sleep anxiety and overthinking
Use simple, science-backed techniques to calm your nervous system and ease racing thoughts at night.
âś“Â Rebuild energy, focus, and mood beyond bedtime
Sleep isn’t just about the night; it shapes how you experience your days. Feel more like yourself at home, at work, and with the people who matter most.
What You Get When You EnrollÂ
✓ Step-by-step video lessons that build on each other:  Follow our Sleep Confidence System — a structured, evidence-based framework designed to help retrain your brain and nervous system and build lasting confidence with sleep. This is the same core approach we teach in one-on-one work, adapted for a group program.
âś“Â Â 6 weeks of live group coaching on Zoom:Â Receive weekly guidance, answers to your questions, and ongoing support from trained sleep coaches, using a sleep physician-designed framework.
âś“Â Â Lifetime access to all course materials: Move at your own pace, revisit lessons anytime, and return to the tools whenever you need a reset or refresher.Â
✓  Private community access during the program: Connect with others who understand what you’re going through, ask questions, share wins, and learn together in a supportive, moderated space.
This isn’t a generic sleep course.
It’s a structured, fully supported process designed to help you break the cycle of insomnia and develop more sustainable, restorative sleep over time.
What You’ll Learn Week by Week
This isn’t a one-size-fits-all checklist or a collection of sleep hygiene tips.
It’s a structured, educational coaching program that guides you through our Sleep Confidence System, a framework designed to help you change how you relate to sleep and support your nervous system in settling more easily at night.
Each week, you’ll unlock clear, pre-recorded lessons you can watch at your own pace and revisit anytime. These lessons focus on understanding sleep, reducing sleep-related anxiety, and applying practical, evidence-informed strategies in daily life.
You’ll also have live weekly group coaching calls, where trained sleep coaches help you apply what you’re learning, work through challenges, and get your questions answered. This support is focused on education, skills, and implementation, because insight alone isn’t always enough. (All live calls are recorded if you can’t attend in real time.)
This program provides education and coaching and is not a substitute for medical or mental health care.
Week 1: Sleep Foundations & Awareness
You’ll learn how sleep works, why insomnia tends to persist, and how your stress response and nighttime habits interact, helping you understand your own sleep patterns with more clarity and less frustration.
Week 2: Action & Acceptance
Begin shifting out of struggle mode. You’ll learn how to take small, doable actions that reduce the nightly fight with sleep and introduce a more accepting, steady approach. This week focuses on building sleep-supportive habits you can return to over time, helping sleep feel less effortful and nights feel calmer.
Week 3: Changing Sleep Associations
This week focuses on how learned patterns around sleep develop over time and how those patterns can be gently shifted. You’ll be introduced to tools drawn from CBT-I (cognitive behavioral therapy for insomnia), ACT (acceptance and commitment therapy), and mind–body approaches, and learn how to practice them in ways that reduce threat and increase a sense of calm and safety around sleep.
Week 4: Fears & Values
 This week focuses on gently working with the worries and “what if” thoughts that tend to show up at night. You’ll also clarify your personal values (the things that matter most to you) and explore how aligning your actions with those values can support meaningful, sustainable changes in daily life.
Week 5: Maintaining Progress
Life happens. Travel, stress, hormonal shifts, work deadlines. This week focuses on how to stay grounded in your sleep approach even when circumstances change.
You’ll learn how to respond when sleep feels unsettled again (which is normal), using practical strategies to prevent brief disruptions from turning into another spiral. The goal isn’t perfect sleep, but knowing how to adapt with confidence and less fear.
Week 6: Sleep Confidence & Setbacks
Learn how to respond to off nights with more confidence and less spiraling. You’ll put together a personalized Sleep Playbook, a practical, individualized reference you can return to anytime, and practice using it so you feel prepared to move forward without fear.
The focus isn’t on eliminating every rough night. It’s on knowing how to handle them calmly, so sleep no longer feels fragile or intimidating.
Not all sleep programs are the same. What makes this one different?
Drawing from years of clinical experience working with people who struggle with chronic insomnia, Effortless Sleep was designed to integrate well-established sleep science with a more flexible, nervous-system–informed coaching approach.
Rather than relying on rigid rules, heavy tracking, or one-size-fits-all solutions, this program emphasizes understanding, skill-building, and practical application, meeting you where you are and supporting more sustainable changes in how you relate to sleep over time.
There’s a clear path forward, and we’ll guide you through it
You don’t have to keep guessing, Googling, or hoping that tonight will be different.
Effortless Sleep was designed for people who’ve tried many approaches and are still struggling and who are ready to learn a structured, supportive way to work with their sleep rather than fight it.
If you’re ready to stop chasing hacks and start learning a process grounded in sleep science, nervous system regulation, and practical coaching, we’d be glad to support you.
Enrollment closes February 16.
Cohort begins February 17, 2026.
Why guessing your way through insomnia rarely works
Insomnia isn’t a personal failure. It’s a widespread, complex problem, and many people struggle to find effective, accessible support.
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- 25 to 30 million Americans have insomnia at any given time (American Medical Association)
- There are fewer than 800 sleep specialists in the U.S. who treat adults with insomnia,making it difficult for many people to access support
- The CDC has declared sleep deprivation a public health crisis, linked to anxiety, depression, poor work performance, and burnout
- 70% of people respond to CBT-I (cognitive behavioral therapy for insomnia), yet many still feel stuck because traditional methods often overlook nervous system activation and real-life complexity.
- “Third wave” approaches that incorporate acceptance-based and mind–body principles have also shown benefit for chronic insomnia, especially when anxiety and hyperarousal are prominent
- Many people are still told to “try sleep hygiene” alone, which often leads to frustration when deeper patterns aren’t addressed
- Insomnia is estimated to cost $63.2 billion annually in lost work performance. (American Academy of Sleep Medicine)
Transformations Experienced by Our Students
The stories below reflect the real experiences of people who’ve completed Effortless Sleep in 6 Weeks. Names and identifying details have been changed to protect confidentiality.
These experiences reflect individual journeys through an educational coaching program. Outcomes vary, and no specific results are guaranteed.
Adam
"I used to get so tired I'd be falling asleep at the wheel and have to stop at a rest area to nap. But I haven't had to do that recently because I've been rested enough and haven't needed to."
Terry
"Before I would dread going to sleep because I was like, I gonna be another sleepless night. Or how many hours I gonna be tossing and turning, hearing my husband snore. Now I feel more alert during the day and getting up not feeling a stress that I have a million things to do. I just take one step at a time."
John
"I don't worry anymore. I figured out if I don't worry about sleeping, I sleep better. I think more in terms of rest and less in terms of sleep, that's helped me get over the war zone feeling that I was in before."
David
"I’ve cut my sleeping pills in half and I’m sleeping better. The strategies helped me feel more alert in the morning. I fall asleep in 15 minutes instead of 30 to 40."
Sarah
"I noticed that as I was getting into bed, I'd be like, I'm getting into bed, what's gonna happen? And then as we moved through the class, I was becoming like more and more relaxed when I was going getting into bed, which was a really big deal."
Eva
"I used to not want to go to bed. Now I'm going to bed at 11am and up by 7am. I'm not as tired and exhausted as I was before."Â
Roshan
“I’m falling asleep quicker and staying asleep longer. This was the first time in years I felt hopeful about my sleep. The techniques were practical and they actually worked."
Nick
“This was so much more pleasant than CBT-I. I’d tried CBT-I before, but tracking my sleep with a log made me more anxious. This approach was gentle, positive, and way more sustainable."
Lara
“I’ve had more nights where insomnia just isn’t an issue. Even when I wake up in the middle of the night, I don’t spiral like I used to. I’m not afraid of being awake anymore.
Steve
 “I’m getting an extra hour of sleep most nights. I used to wake up at 5 AM and be done for the day. Now I fall back asleep and get to 6:30 AM without panic or frustration."
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Madison
“I don’t feel broken anymore. The racing thoughts are quieter and the panic is gone. I went out with a friend and had fun!"
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Holly
“The tools actually stick. It’s all stuff I still use every day now. The weekly coaching made it feel personal and doable.
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Begin your sleep confidence journey
What’s the investment?
Many people with insomnia try to piece together solutions on their own, pulling advice from podcasts, social media, well-meaning friends, and endless online searches.
Over time, that approach often leads to more confusion, more effort, and more frustration, especially when much of that advice isn’t grounded in sleep science or nervous system regulation.
It’s also common to spend significant money on supplements, devices, apps, and “sleep aids” that don’t address the underlying patterns keeping sleep stuck.
There’s no single magic solution for sleep. And when insomnia becomes persistent, the real cost is often the ongoing cycle of exhaustion, mental strain, and reduced quality of life.
Effortless Sleep was created for people who want a more thoughtful, evidence-informed approach; one that focuses on skill-building, nervous system support, and sustainable change rather than quick fixes.
In private settings, learning this kind of structured sleep approach with professional guidance can be a significant investment. This program makes that same educational framework and coaching support available in a group format.
The investment for Effortless Sleep in 6 Weeks is:
‣ $997 paid in full, or
‣ 3 monthly payments of $357
This includes lifetime access to the course materials, six weeks of live group coaching, and a supportive program community.
We also offer a 14-day money-back guarantee, so you can explore the program and make sure it feels like the right fit.
Investing in Effortless Sleep is an investment in learning how to work with your sleep in a more informed, sustainable approach, with guidance and support along the way.
14-day Risk-Free Guarantee
 We want you to feel comfortable enrolling in Effortless Sleep in 6 Weeks. That’s why we offer a 14-day money-back guarantee from the date you join. If, within the first 14 days, you decide the program isn’t the right fit for you, or you simply change your mind, you may request a full refund by emailing our team within that window. Refund requests made within 14 days of enrollment will be honored in full.
Additional resources included with enrollment
When you enroll in Effortless Sleep in 6 Weeks, you’ll also receive access to several supplemental educational resources designed to support common sleep-related questions and challenges. These materials are optional and can be used as additional learning tools alongside the core program.
Sleep & Cannabis Educational Workshop
A research-informed overview of how cannabis may affect sleep, including potential benefits, limitations, and considerations, so you can make informed decisions based on evidence rather than social media trends.
Delayed Sleep Phase Mini-Lesson
An educational lesson on circadian timing and late sleep schedules, including strategies commonly used to support earlier sleep timing when appropriate.
The Sleep Product Guide
A curated guide to sleep-related products and tools we’ve vetted, including affiliate links. The guide focuses on helping you make informed decisions rather than buying more things.
Guided Meditations for Sleep
Recorded audio practices designed to support winding down at night and responding more calmly to middle-of-the-night awakenings.
These supplemental resources are included with enrollment at no additional cost.
Ready to take a more supportive approach to your sleep?
If you’re ready to stop guessing and start learning a calmer, more sustainable way to work with your sleep, Effortless Sleep in 6 Weeks offers a clear next step.
You don’t have to navigate this alone. Inside the program, you’ll be guided through a structured, evidence-informed approach with live group coaching and a supportive community to help you apply what you’re learning.
When sleep feels more steady and less stressful, it becomes easier to show up with clarity and presence at work, in relationships, and in daily life.
If this approach resonates with you, we’d be glad to support you.
Enrollment closes February 16. Next cohort starts February 17.
Meet your coaches:
Effortless Sleep is an educational coaching program and does not provide medical or mental health treatment.
IF WE HAVEN'T ALREADY MET ON YOUTUBE...
I'm Nishi Bhopal MD
Harvard-trained Sleep Physician, ABPN Board Certified in Psychiatry & Sleep Medicine
If you’re here, there’s a good chance sleep has been a struggle for a while; long nights of tossing and turning, racing thoughts that won’t settle, or waking in the early hours unable to fall back asleep. That experience can be exhausting and discouraging. I’ve worked with many people who have felt exactly this way.
Over the past decade, I’ve focused my clinical work on understanding the relationship between sleep, anxiety, and the nervous system. Through thousands of hours of one-on-one clinical experience, I’ve seen how chronic insomnia often persists not because people aren’t trying hard enough, but because the underlying patterns driving hyperarousal and sleep anxiety aren’t being addressed in a sustainable way.
Effortless Sleep was created to translate that clinical understanding into a structured education and coaching program. The goal is not medical treatment, but to help you better understand what’s happening with your sleep and to learn practical, evidence-informed tools that support calmer nights and greater confidence around sleep without relying on medications or rigid rules that aren't sustainable.
The program is led by trained sleep coaches who guide participants through the process week by week using a physician-designed framework. Their role is to support learning, skill-building, and implementation in a group coaching setting.
If you’re a clinician, Effortless Sleep is designed to serve as an evidence-informed educational resource for patients who feel stuck in the cycle of insomnia and mental overload and need structured support beyond general sleep advice.
My hope is that this program helps you feel more informed, less afraid of sleep, and more equipped to navigate difficult nights with steadiness and perspective.
Thank you for being here,
Dr. Nishi Bhopal MD
For clinicians referring patients
Effortless Sleep in 6 Weeks is an educational coaching program designed for adults with chronic insomnia, particularly those experiencing sleep anxiety, hyperarousal, or difficulty applying standard sleep recommendations.
The program may be an appropriate referral option for patients or clients who:
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Have chronic insomnia (≥3 months)
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Are medically and psychiatrically stable
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Have tried general sleep advice, medications, or CBT-I based strategies without lasting benefit
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Experience significant sleep-related worry, overthinking, or fear around sleep
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Are able to engage in a structured, online coaching program
This program is not intended for patients with:
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Untreated sleep apnea or other untreated primary sleep disorders
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Parasomnias, circadian rhythm disorders (e.g., delayed sleep phase), or movement disorders of sleep as the primary concern
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Active psychosis, unmanaged bipolar disorder, acute suicidality, or conditions requiring immediate medical or psychiatric care
How to refer
Clinicians may share this page or the enrollment link directly with patients or clients. No formal referral paperwork is required.
Effortless Sleep does not provide medical or mental health treatment and is intended to complement, not replace, ongoing clinical care. Participants are encouraged to continue working with their healthcare providers as appropriate.
Frequently Asked Questions
Answers to common questions to help you decide if Effortless Sleep is the right fit for you.
How long is the program and how much time does it take each week?
When are the live coaching calls, and are they recorded?
I’ve tried CBT-i before. How is this different?
I’ve tried everything. Will this actually work?
What if I’m on sleeping pills?
What if I have sleep apnea, restless legs, or another diagnosis?
Will this help with falling asleep, staying asleep, or waking up too early?
Can I join from anywhere in the world?
How quickly might I notice changes?
Is this a replacement for therapy or medical care?
How is this different from 1:1 care? Wouldn’t that be more effective?
Is this covered by insurance or HSA/FSA?
I’m a health practitioner — can I refer patients or clients to this program?
Can I earn CME or CE credits if I join as a health professional?
What’s the refund policy?
How long do I have access to the program materials?
Who is this program not a good fit for?
Do I need a sleep study before joining?
Disclaimer
Effortless Sleep is a coaching and educational program intended for general informational purposes only. While the program incorporates strategies informed by evidence-based approaches such as CBT-I and ACT, it does not provide psychotherapy, medical care, diagnosis, or treatment. Participation in this program does not establish a physician–patient or therapist–client relationship with Dr. Nishi Bhopal or any affiliated providers. This program may be eligible for HSA or FSA reimbursement with a Letter of Medical Necessity from a licensed healthcare provider. Eligibility and approval are determined solely by your benefits administrator or insurance plan. Reimbursement is not guaranteed. Always consult your own licensed healthcare provider before making changes related to your health, medications, or medical care.