Sleep Coaching Programme

Holistic Sleep Coaching

This sleep coaching programme is based on the principles of Cognitive Behavioural Therapy (CBT) including elements of sleep hygiene and guided relaxation/meditation or hypnosis. The programme generally runs for the duration of five weeks from the initial consultation to the final session. However, if it is deemed necessary to prolong the programme and is agreed by both therapist and client, this can be extended as necessary at no additional cost. The coaching sessions are weekly and can be conducted either online (via video call), on the telephone or face-to-face, based on your personal preference. There is no difference in the effectiveness of the programme with any of these methods. 

When CBT is used to treat insomnia it is called CBTi. CBTi is the only long-term effective treatment for insomnia that is backed by 25 years of research, and is the treatment of choice for the NHS. Sleep medications can offer short-term solutions but unfortunately can cause negative side-effects and are also dependency-inducing which rules them out as being an option for most people.

CBTi is a multi-functional approach to tackling insomnia, which means that it encompasses several different techniques; challenging inaccurate or unhelpful thoughts, changing unhelpful behaviours / habits, improving relaxation and re-education.

Throughout the course of the programme you will be asked to complete a sleep diary on a daily basis and to report this back to the therapist prior to each session. A sleep diary collects all of the information regarding the habits and behaviours surrounding your sleep and how well you sleep on a night to night basis. It can be used initially to ascertain the severity of your symptoms and then to provide data on your progression throughout the programme. 

A large part of the sleep coaching programme is education about how sleep works, why we need to sleep, what happens to our bodies and brains while we sleep and how we can improve the quality and quantity of our sleep. In some cases this simple knowledge can have profoundly positive effects on sleep patterns and how we feel about them. You will be sent an email after each session providing you with a summary of all of the information covered in the session and an update on how your sleep is progressing so far.

Our thoughts, feelings and beliefs about sleep are highly influential in our ability to achieve good quality sleep. Prior to your first coaching session you will be asked to complete a few questionnaires that aim to uncover what these are, so that any unhelpful, sleep-limiting thoughts can be challenged. The answers to these questionnaires are then revisited later in the programme.

For some people the inability to sleep well can be down to the fact that they have forgotten how to relax and allow themselves to drift off. This is particularly common in people who find it difficult to switch off their minds. Part of this coaching programme is reminding or teaching individuals how to relax both their body and mind. This is achieved through the use of guided relaxation and, if the client is willing, hypnosis. Two downloadable guided relaxation / meditation sessions are provided for your continued use through the programme and after its conclusion, if you wish. 

Occasionally it may be necessary to include a process called sleep restriction within the programme. This can be counter-intuitive and difficult to implement at first but your personal circumstances will always be taken into account and you will be supported and encouraged throughout.

Sleep coaching is effective for the following problems:

Difficulty falling asleep

Nighttime awakenings

Waking too early

Circadian rhythm disorders

Constant tiredness

Sleep medication dependence

Unsatisfying/Poor quality sleep