- 1-hour coaching call with further follow up available by email or phone
- Cognitive Behavioural Therapy for Insomnia (CBT-i) treatment across 6 sequential coaching sessions.
You're not alone. Only 5% of adults report they have NEVER experienced insomnia. It is a very common and normal reaction to stressful life events. But sometimes insomnia can take on a life of it's own beyond the initial stressor or challenging time in your life. Why? Because you begin to WORRY about sleep.
Do you want to feel more organised with more control over your life?
Do you want more energy?
Do you want to safeguard your physical and mental wellbeing?
We can achieve this together - poor sleep is not something that needs to be endured
Do any of these behaviours sound familiar?
Trying to 'catch up' on sleep with early bedtimes or lying in
It's a natural response to try to catch up and spend more time in bed when you don't feel you've had enough sleep. But sometimes it doesn't lead to more sleep – sometimes it just means you spend MORE time awake, building the connection to your bed as a place of wakefulness and difficulty sleeping.
Together we'll schedule your sleep around YOUR individual sleep need to help you fall asleep faster and stay asleep more effortlessly.
Trying to force sleep
When you can't sleep, do you stay in bed and just keep on persevering? Do you begin to mentally coach yourself as if you're just not trying hard enough? Do you find the opposite happens? You become tense, frustrated and anxious about the fact that you're not sleeping.
We work on strategies to let sleep happen, rather than forcing it.
Focusing on negative sleep thoughts
Do you find that as you lie in bed awake, you’re worrying that you're not getting enough sleep, worrying about how tired you be will the next day, worrying how you will cope with managing work, childcare or other demanding tasks and worrying how LOW you will feel? It’s really important to remember that sleep is just one element of your sense of wellness. Overactive brains can also lead us to underestimate how much we're actually sleeping!
I help you switch negative sleep thoughts to positive ones and induce relaxation again to turn off that stress response.
Sleep problems I can help you with include:
I will teach you new evidence-based techniques, based on Dr Gregg Jacob's groundbreaking CBT-i research at Harvard Medical School. My program 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, critically, UNLEARNED.
This program can also be tailored if you wish to reduce or eliminate sleep medication or support adjunctive treatment if you are receiving drug therapy to manage depression or anxiety, or working with a therapist.
My program combines 3 key elements - behavioural, cognitive and mindfulness
Working together on your habitual behaviours supports you in re-establishing a POSITIVE association between your bed and successful sleep. This means that falling asleep and staying asleep becomes more natural and automatic again, and you can achieve reliable sleep patterns from night to night.
Cognitive restructuring helps you understand your UNIQUE sleep need, evaluate your sleep more objectively, identify your barriers to behavioural change and gain new knowledge to challenge common misconceptions about sleep and the impact on health and daily functioning. Through sequential sessions, we work on shifting negative sleep thoughts to positive ones that are more accurate, adaptive, serve you better and, ultimately, help you gain more restful sleep by cutting down awake time in your bed.
My mindfulness element helps you understand what happens to the body when we experience stress and how this can carry over to night time and cause sleep disruption. I will teach you a PROVEN technique to invoke a counterbalancing relaxation response that you can use to take a daily pause in your day, as well as achieve relaxation again in bed.