The Good Sleep Method™
IMPROVING YOUR SLEEP IN AS LITTLE AS 2 WEEKS*
1. LIFESTYLE & BEHAVIOURS
Good sleep starts the moment you wake up.
The Good Sleep Method provides a holistic approach across the entire sleep-wake cycle. Lifestyle & behavioural adjustments are the first foundation of the plan to create a positive baseline in your overall wellbeing, which then allows the subsequent pillars to be most effective.
These can include: optimising your natural sleep-wake cycle, stress management techniques, mindfulness & relaxation, light exposure, nutrition, exercise, and more.
2. COGNITIVE BEHAVIOURAL THERAPY (CBT-i) TECHNIQUES
CBT-i is the first line recommended treatment by the NHS for insomnia.
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Whilst this is extremely effective in people with ongoing sleeping challenges, some of the key principles can also be applied to anyone trying to improve their sleep, such as:
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Understanding how sleep affects our health & wellbeing.
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Associating your bed with sleep (not wakeful activities - watching TV etc).
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Maximising time spent in bed to achieve quality, restorative sleep.
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Building a ‘buffer-zone’ between daytime activities and sleep.
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Strategies to manage anxiety, worry and racing thoughts.
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Reframing negative thought patterns around how you sleep.
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Using Acceptance & Commitment Therapy to help deal with thoughts around sleep.
3. YOUR SLEEP ENVIRONMENT
Optimising your sleep environment to set you up for a great night's sleep.
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This is also sometimes known as 'sleep hygiene' or 'sleep habits' and involves an in depth look at the many factors which affect where and how you sleep.
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These can include: bedroom design, lighting & ambience, technology & temperature, your bed & bedding, and more.
Setting You Up For Success
THE PROCESS
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15-minute, complementary discovery call before you sign up, to get to know your needs and challenges.
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Detailed questionnaire covering your history, sleep issues, current schedule, habits and lifestyle.
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Goal setting (short and long term).
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Sleep diary completion & analysis, to understand your sleep challenges & assess the best strategies to achieve your goals.
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Coaching sessions via phone call, video or in person, working collaboratively on holistic solutions & techniques to improve your sleep in the long term.​
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Tracking progress week on week, measuring against key sleep criteria.
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Leaving you with informative materials and relapse prevention tools to continue your Good Sleep journey beyond our sessions.
Helping Anyone Become A 'Good Sleeper'
If you've been struggling with sleep for a long time, it's natural to believe you are just a 'bad sleeper' and that this can't be changed. However, this notion can become a self-fulfilling prophecy, which increases your sleep anxiety & results in low levels of deep (restorative) sleep.
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Through our one to one coaching, The Good Sleep Method will arm you with the knowledge to shift your mindset and get a great night's sleep, improving your health, relationships, performance, and overall wellbeing in the long term.
*Results cannot be guaranteed, however research has shown that in up to 85% of people, improvements in sleep are generally seen in as little as 2 weeks of starting CBT-i.
