Sleep Coaching & CBT-I
Dive into a comprehensive exploration of your sleep patterns and habit, our sleep coaching program is meticulously crafted to address your unique sleep concerns and aspirations using Sleep Science and CBT-I principles. Guided by our seasoned sleep coach, each session is an immersive experience aimed at unraveling the complexities of your sleep challenges and fostering sustainable solutions.
Session 1: Personalized Assessment In the initial session, our sleep coach conducts a thorough assessment of your current sleep habits, lifestyle factors, and any underlying issues affecting your sleep quality. Through detailed discussion and targeted questioning, we uncover specific areas for improvement and set personalized goals tailored to your needs.
Session 2: Understanding Sleep Science Delve into the fascinating realm of sleep science as we explore the mechanisms of sleep and the factors influencing its quality. Gain insights into circadian rhythms, sleep architecture, and the impact of lifestyle choices on your sleep health. Armed with this knowledge, you’ll better understand how to optimize your sleep patterns for maximum rejuvenation.
Session 3: Practical Techniques and Strategies Equip yourself with a diverse toolkit of practical techniques and strategies to enhance your sleep experience. From relaxation exercises and mindfulness practices to optimizing your sleep environment and establishing effective bedtime routines, you’ll learn actionable steps to promote restful, uninterrupted sleep.
Session 4: Implementing Lasting Change In the final session, we focus on consolidating your progress and implementing sustainable changes that support long-term sleep health. Our sleep coach provides ongoing support, accountability, and guidance as you integrate newfound habits into your daily life, empowering you to maintain and build upon your sleep success.
What to expect from CBT-I
CBT-I has been shown to be more effective than sleeping medications for eliminated sleeping disorders, specifically insomnia. CBT-I is then number one preferred method by sleep practioners. Depending on your sleep patterns and behaviors you can expect to engage in 6-12 CBT-I sessions.
Session 1: Assessment and Introduction: In our first session, we’ll take a detailed look at your sleep patterns and challenges with insomnia. I’ll explain how your thoughts and behaviors affect your sleep, and we’ll start using a sleep diary to track your progress. This will help us tailor the program to your specific needs.
Session 2: Sleep Education and Sleep Hygiene: This session is all about understanding the science of sleep and identifying habits that may be keeping you awake. We’ll work together to improve your sleep environment and create routines that promote restful sleep. These changes will lay the foundation for better nights ahead.
Session 3: Sleep Restriction Therapy: Here, we’ll limit the amount of time you spend in bed to match the actual time you sleep. While this might sound tough at first, it’s a highly effective way to boost sleep efficiency. Over time, we’ll adjust your schedule as your sleep improves.
Session 4: Cognitive Restructuring: In this session, we’ll work on identifying and changing any negative or anxious thoughts you have about sleep. I’ll teach you techniques to replace these with more balanced, realistic thoughts, along with some relaxation strategies to help calm your mind before bed.
Session 5: Stimulus Control: We’ll focus on strengthening the connection between your bed and sleep. You’ll learn to use the bed only for sleep and intimacy, and if you’re awake too long, I’ll guide you on how to leave the bedroom and return when you’re truly sleepy. This helps reduce wakefulness in bed.
Session 6: Relapse Prevention and Conclusion: Our final session will review the progress you’ve made, and I’ll help you create a plan to maintain your improvements long-term. We’ll discuss how to handle any future sleep challenges, ensuring you have the tools to keep your sleep on track even after therapy ends.
