1:1 Adult Sleep Therapy
Do you a remember a time where you didn’t worry about sleep or dread the night?
Do you dream of drifting off easily at bedtime or staying asleep until morning so that you can feel your best the next day?
As a Behavioural Sleep Specialist, I can help you remove obstacles to unlocking good quality, reliable sleep and build your confidence to sleep effortlessly again in your bed using clinically proven insomnia therapy.
These techniques have improved sleep long-term for millions of people around the world, as well as significantly reduce the symptoms of depression and anxiety.
You'll have these tools for life. And .. you don't have to completely give up caffeine or alcohol.
Book your free initial 20-minute call below to find out more about how I can help you.
Do any of these sound familiar?
You're not alone. Only 5% of adults report they have never experienced insomnia.
Difficulty falling asleep or staying asleep is a very normal reaction to stressful life events. Often things return to normal without needing to do anything as we move through these difficult times in our lives.
But sometimes sleep issues can persist beyond an initial trigger and become more frequent - even though you are prioritising regular opportunity for sleep - resulting in insomnia.
When we begin to worry excessively about sleep loss and the impact on our daily functioning, this leads us to try to force sleep and engage in habitual behaviours that gradually weaken the brain's sleep system and association of sleep in our bed. The stressor becomes sleep itself and we don't know to break the cycle.
If poor sleep is affecting your quality of life, I can assess whether this is an insomnia disorder and guide you in the right treatment options.
Together, we can achieve your goals of reducing awake time bed and deepening your sleep at night, so that sleep happens more automatically and you begin to feel your best again.
Virtual Adult Sleep Consultation
1 hour
£130 (further 45-minute follow ups are available)
1-hour virtual troubleshooting consultation with email follow-up if you’re looking to understand your sleep need better, improve periodic poor sleep, address a particular sleep issue that is causing you concern or learn science-based cognitive techniques to help you put the day to bed before you go to bed or manage rumination or switch off a busy mind.
Includes:
- Pre-consultation sleep, medical & lifestyle questionnaire
- 1 hour with me over zoom
- Emailed summary of next steps and resources
- 1 follow-up email to use within 3 months
- Further 45-minute Zoom sessions are available charged at £70
Cognitive Behavioural Therapy for Insomnia (CBT-i)
6-week Virtual Program (6 hours)
£580 (£130 assessment & diagnosis + £450 5 x weekly sessions)
CBT-i is the gold standard treatment for insomnia that is negatively impacting daytime functioning. This 6-week clinically-proven program achieves results because we treat two conjunctive primary causes – dysfunctional thinking and habitual behaviours – which perpetuate insomnia. Individualised for you, this program can sit alongside other therapies for depression or anxiety and be used effectively to eliminate sleep medications.
Includes:
- 1-hour in-depth assessment of sleep, medical & psychiatric history via Zoom
- 5 x weekly Zoom sessions (up to 5 hours contact time)
- Weekly sleep diary review
- Individualised sleep program with prescribed weekly goals
- Email support available between sessions
Sleep problems I can help you with include:
Sleep onset insomnia
Rumination
Sleep maintenance
insomnia
Daytime fatigue
Racing thoughts
Delayed sleep phase
Sleep challenges related to pregnancy or menopause
Bedtime procrastination
Frequent night waking
Advanced sleep phase
Sleep that is non-restorative
Early waking
The 3 most common behaviours that reinforce poor sleep
At a loss to why you can’t improve your sleep quality?
Tired of only hearing about sleep hygiene?
Download my free video to understand more about common reactive behaviours that actually make sleep worse.
We respect your privacy.
Testimonials
Cognitive Behavioural Therapy for Insomnia
6-week Program
2 core elements | Cognitive | Behavioural
More effective than sleeping pills in three major worldwide studies, CBT-i is a multi-component, multi-session drug-free therapy that has no side effects and maintains excellent long-term improvements in 80% of insomnia patients - even long-term poor sleepers.
This 6-week gold standard structured program will give you tools for life to overcome insomnia and prevent it from reoccurring.
Over progressive sessions, you'll learn how to reduce your awake time in bed and deepen your sleep with prescribed sleep rescheduling, which is individualised to you.
We target your maladaptive sleep thoughts and challenge common misconceptions that increase sleep-related anxiety. You'll learn cognitive tools to manage rumination and a racing mind in bed and develop stress-reducing, sleep-enhancing beliefs.
We address your behaviours that are weakening the cue for sleep in your bed and sleep hygiene habits that are perpetuating poor sleep. These can be learned and, critically, unlearned.
This program is suited to those who:
- Have had difficulty with sleep onset and/or sleep maintenance 3 or more nights a week for 2 weeks or longer, which is impairing daily functioning or causing significant distress
- Can commit to attending Zoom sessions over a 6-week period, following the prescribed steps of the program and maintaining a daily sleep diary, so that we can measure your progress week to week and make adaptations where needed.
Be prepared that sleep may initially feel worse as you start rescheduling your hours in bed, but this is temporary and improvement will follow. Therapy is short-term and highly effective long-term providing you adhere to the program.
Program overview:
Session 1 - Insomnia assessment and diagnosis, sleep education and starting your sleep diary
Session 2 - Sleep hygiene and sleep rescheduling techniques
Session 3 - Stimulus control and daytime constructive worry time
Session 4 - Nighttime thought control and distraction techniques
Session 5 - Dealing with dysfunctional beliefs and nighttime catastrophic thinking
Session 6 - Review and relapse prevention
What is cognitive restructuring?
Cognitive restructuring is a core component of CBT-i.
These techniques 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 and dysfunctional beliefs about sleep loss and the impact on health and daily functioning.
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
- Deepening your sleep
What does the initial assessment include?
During your initial assessment in Week 1, we will discuss:
- Your symptoms and frequency of nights where you have difficulty initiating sleep, staying asleep or with early rising
- The impact that your sleep is having on yourself or others
- A timeline of your insomnia to understand precipitating factors (such as stress, life changes or events, trauma, grief, illness etc) and perpetuating factors (your thoughts, behaviours, lifestyle and sleep environment)
- Medical/psychological background, medications or sleep disorders
- Self-management techniques you have tried or management by other health professionals
- Your expectations of sleep and goals for working together
- Sleep education and the CBT-i Program overview of weekly sessions
- Insomnia Severity Index score and how to keep a sleep diary