Adult Coaching
If you are seeking tailored advice and support with your own sleep challenges, I offer two options:
- 1-hour coaching calls with further follow up available by email or phone
- Cognitive Behavioural Therapy for Insomnia (CBT-i) treatment across 6 sequential coaching sessions.
Only 5% of adults report they have never experienced insomnia, and it is a very common and normal reaction to stressful life events. A standard 1-hour coaching call with me would suit adults with less complex sleep issues, those experiencing intermittent or recent difficulties falling or staying asleep or those looking for some guidance on a particular area, such as how to decompress at the end of the day or adjust sleep scheduling, assess and manage underlying medical conditions that affect sleep quality (sleep apnoea, restless legs, PLMD etc) or effective relaxation techniques.
My CBT-I coaching program would suit adults who are struggling with longer-term poor sleep or chronic insomnia, which may be affecting their daily functioning with irritability, fatigue, drowsiness or impaired performance, and leading to negative thought cycles night to night.
Clinical research has shown CBT-I to be the most effective first-line treatment for chronic insomnia, improving sleep in 75 to 80% of insomnia patients, as well as reducing or eliminating sleeping pill use in 90% of patients. More effective than sleeping pills in three major studies, this drug-free therapy has no side effects, and maintains long-term improvements in sleep.
The combination of worry about sleep and maladaptive sleep habits can transform a brief period of insomnia into a case of learned chronic insomnia. I will teach you evidence-based techniques, based on Dr Gregg Jacob's CBT-I groundbreaking research at Harvard Medical School, that you can use at home to improve your sleep. CBT-I achieves results because insomnia can only be effectively treated by addressing the underlying causes – negative thought cycles and habitual behaviours – which play a primary role in perpetuating insomnia, and can be learned and unlearned.
The behavioural element of my program supports you in establishing a positive association between your bed and successful sleep, which means that falling asleep and staying asleep becomes more natural and automatic, and more reliable sleep patterns are achieved from night to night.
The cognitive restructuring element involves education on individual sleep need, effects of sleep loss and subjective estimates of sleep based on a variety of studies involving insomnia patients, which challenge common misconceptions publicised by the media and some sleep scientists. Through sequential sessions, we work on shifting negative sleep thoughts to positive ones, that are more accurate and adaptive.
The mindfulness element involves understanding what happens to the body when we experience a stress response, and how daily activation of psychologically-based stressors (family, relationships, money, work, the pandemic etc) can lead to elevated nocturnal stress hormones, frustration and wakefulness, further stress response and a resultant insomnia cycle of negative sleep thoughts and low mood. I will teach you how to invoke a counterbalancing relaxation response that you can use to take a daily pause, as well as achieve relaxation in bed.
The benefits of improved sleep, less sleep-related anxiety and a holistic review of lifestyle habits that impact sleep quality include:
My CBT-I program is also suitable if you wish to reduce or eliminate sleep medication or as an adjunctive treatment if you are on drug therapy to manage depression or anxiety or working with a therapist.
The combination of worry about sleep and maladaptive sleep habits can transform a brief period of insomnia into a case of learned chronic insomnia. I will teach you evidence-based techniques, based on Dr Gregg Jacob's CBT-I groundbreaking research at Harvard Medical School, that you can use at home to improve your sleep. CBT-I achieves results because insomnia can only be effectively treated by addressing the underlying causes – negative thought cycles and habitual behaviours – which play a primary role in perpetuating insomnia, and can be learned and unlearned.
The behavioural element of my program supports you in establishing a positive association between your bed and successful sleep, which means that falling asleep and staying asleep becomes more natural and automatic, and more reliable sleep patterns are achieved from night to night.
The cognitive restructuring element involves education on individual sleep need, effects of sleep loss and subjective estimates of sleep based on a variety of studies involving insomnia patients, which challenge common misconceptions publicised by the media and some sleep scientists. Through sequential sessions, we work on shifting negative sleep thoughts to positive ones, that are more accurate and adaptive.
The mindfulness element involves understanding what happens to the body when we experience a stress response, and how daily activation of psychologically-based stressors (family, relationships, money, work, the pandemic etc) can lead to elevated nocturnal stress hormones, frustration and wakefulness, further stress response and a resultant insomnia cycle of negative sleep thoughts and low mood. I will teach you how to invoke a counterbalancing relaxation response that you can use to take a daily pause, as well as achieve relaxation in bed.
The benefits of improved sleep, less sleep-related anxiety and a holistic review of lifestyle habits that impact sleep quality include:
- feeling more organised with more control over your life
- having more energy
- improved physical and mental wellbeing
My CBT-I program is also suitable if you wish to reduce or eliminate sleep medication or as an adjunctive treatment if you are on drug therapy to manage depression or anxiety or working with a therapist.
1-Hour Phone or Video Coaching Call
£125
- Assessment of your pre-consultation health & sleep background questionnaire.
- 1-hour consultation either over the phone or via video call to review your sleep/health history, weekly routine, sleep environment and lifestyle habits. We will discuss the challenges you are having in more detail, your goals for improving sleep, explore possible solutions to meet your aims and identify focus areas to work on, drawing on a range of holistic and behavioural strategies.
- I will email a summary and relevant resources within 24 hours.
- 2 follow-up emails are included to use within 4 weeks of your consultation.
- Further support calls are available.
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- Assessment of your pre-consultation health & sleep background questionnaire.
- 1-hour introductory session by phone or video call to review your sleep/health history, weekly routine, sleep environment and lifestyle habits. We will discuss the challenges you are having with sleep onset, sleep maintenance or disrupted sleep patterns in more detail, your goals for working with me and develop a tailored program together to meet your aims, using Cognitive Behavioural Therapy techniques.
- I will email a detailed overview of your program and relevant resources within 24 hours.
- This includes 5 sequential 30-45 minute coaching sessions with me across 6 weeks, covering core focus areas.
- Ahead of each session, you will complete a daily sleep log and keep a record of positive and negative sleep thoughts, so that we can review your progress and set manageable goals, and I can support you with implementation of your program. Each session will be followed up with a written summary that you can refer back to. Focus areas will be individual, but may broadly cover:
Sleep facts & cognitive restructuring
Tapering sleep medications & sleep scheduling
Stimulus control
Daytime and bedtime relaxation strategies
Sleep hygiene & lifestyle habits that improve sleep
Developing stress-reducing, sleep-enhancing attitudes and beliefs
If you would like to discuss your sleep issues or find out more about my adult sleep services, please get in touch.
You can either call on my mobile: 07730533004
Or send an email to: [email protected]
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