The path to better sleep: What’s involved.
Chronic insomnia can’t be fixed solely through improved sleep hygiene. It requires a structured program that amplifies your sleep physiology and circadian rhythms. Similar to rehabilitating an injury with a physiotherapist, this is a skills-based program that involves learning about sleep mechanics and implementing daily changes to unravel ingrained behaviours and promote healthy, resilient sleep.
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I will guide you through the practical knowledge of the science behind sleep, which will give you the tools to enhance sleep and then keep it on track. The program’s behavioural components build confidence and trust in sleep, reducing anxiety and nervous system stress, and ultimately boosting sleep quality.
What is CBT-I? And why I think it needs a 'rebrand'.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard for treating insomnia, recommended by the American Academy of Sleep Medicine over sleep medications. However, the name itself is a bit of a mouthful and doesn’t quite capture what it is.
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CBT-I is a comprehensive, evidence-based approach that addresses the root causes of insomnia through both physiological and psychological methods. It’s not "therapy" in the traditional sense, but rather a targeted reprogramming of your body’s natural sleep patterns. By using a combination of proven tools, we can create lasting change with multiple small, consistent habits.
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Unfortunately, CBT-I isn’t as widely used as it should be because many don’t fully understand what it involves or how effective it can be.
Sleep Health Foundation. (n.d.). Cognitive Behavioural Therapy for Insomnia (CBT-I). Retrieved July 23, 2024, from https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia
Cognitive Behavioural Therapy for Insomnia is the gold standard approach, targeting the root cause of insomnia and halting its momentum.
The sleep reset program
My unique sleep reset program draws upon the main components of CBT-I, while also incorporating circadian rhythm alignment to enhance effectiveness and health benefits. This tailored approach aims to effectively reset sleep patterns, enhancing both sleep quality and overall well-being. I’ve distilled the multifaceted approach of traditional CBT-I into 4-6 foundational sessions, where you’ll learn the foundational principles to kickstart your sleep improvement journey.
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By the end of the program, you’ll have the tools and knowledge to maintain healthy sleep and enjoy its many benefits for life, all without relying on supplements or medications.
Unlike sleeping pills, which offer a temporary band-aid fix, this approach aims to resolve the root causes of sleep issues and provides transformative improvements in sleep quality with lasting results.
Evidence shows that CBT-I is highly effective, even for those dealing with conditions like depression, anxiety, or chronic pain. Sleep and these challenges have a bidirectional relationship—poor sleep can worsen symptoms, and these conditions can, in turn, interfere with sleep. By improving sleep, CBT-I can have a positive impact on mental and physical health.
Harvard Medical School. (2020). Sleep and depression. Harvard Health Publishing.
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Tang, N. K. Y., & Crane, C. (2015). The bidirectional relationship between sleep and pain. Journal of Clinical Sleep Medicine, 11(4), 443-455.
Pricing
Consultation
Free
Initial 30-Minute free consultant
Start here
90 min deep drive consultation
$250
Sleep Coaching
$170p/hr
One on one Sleep Coaching
Pricing FAQs
What is included in the Initial 30 Minute Consultation?
This provides an opportunity for you to share your sleep issues and to gain an overview of my approach..
The Sleep Reset Program.
We begin with a 90-minute deep-dive into your sleep issues, including a comprehensive sleep assessment and deep dive into the fundamentals of sleep science.
Following this, we would schedule 1-hour sessions, ideally weekly or fortnightly. Between sessions, ongoing support will be provided including monitoring of your Sleep Diary.
An integral component of the program is the use of Light Therapy Glasses, a key tool for strengthening your circadian rhythm. These glasses are an investment in your overall health, particularly beneficial for those dealing with Seasonal Affective Disorder or jet lag. The program can be adjusted if these are not within your budget.
Visit GoAyo to find out more about the light therapy glasses.
What can be achieved through the Sleep Reset Program?
I’ve distilled the multifaceted approach of traditional CBT-I into 4-6 sessions, where you’ll learn the foundational principles for improving your sleep. This offers a time-efficient and cost-effective solution compared to the typical 8-12 sessions of traditional CBT-I.
While these sessions will provide a strong foundation, ongoing support is available as long as needed to help you continue making progress. I’ll be with you every step of the way until we get you to where you want to be with your sleep, empowering you to reset your sleep, improve your sleep quality, and boost daytime energy. Most importantly, youll gain the tools for continued improvement moving forward.