Book a Free Discovery Call
Book a Free Discovery Call
Book a Free Discovery Call
Book a Free Discovery Call

How Coaching Works

This isn’t generic advice delivered in a course you work through alone. It’s structured, one-on-one coaching, built around the CBT-I framework and adapted to your specific pattern of sleep-destructive anxiety.

The Core Method: CBT-I

Cognitive Behavioural Therapy for Insomnia targets the two forces that keep chronic sleep difficulty going:
  • The behavioural side — habits that build up around trying to force sleep (extra time in bed, unpredictable schedules, using the bed for anything other than sleep) that end up working against you.
  • The cognitive side — the anxious thoughts and beliefs about sleep that keep your nervous system activated at exactly the time it needs to power down.
CBT-I is backed by decades of clinical research, and the American College of Physicians recommends it as the initial treatment to try for chronic insomnia, ahead of medication. [^1] It works by rebuilding your body’s natural sleep drive and your mind’s relationship with bedtime — not by numbing either one.

What Makes This Coaching Different

Generic CBT-I materials assume every insomnia case looks the same. In practice, the version driven by anxiety needs a different emphasis — more work on the racing mind, the anticipatory dread, the way fear about sleep can outlast the original stressor that triggered it. That’s the piece I specialize in.

The Process, Step by Step

1
Free Discovery Call (20 minutes)
We talk through what your sleep and anxiety currently look like, and whether coaching is the right fit. No pressure, no obligation.
2
Intake & Assessment
You’ll complete a short sleep and anxiety history, and typically track a sleep diary for one to two weeks. This gives us real data instead of guesswork — what time you’re actually falling asleep, what the anxious thoughts sound like, and where the pattern is strongest.
3
Your Personalized Plan
Using that data, I build a coaching plan around the core CBT-I components, sequenced and weighted for your specific anxiety profile.
4
Weekly Coaching Sessions
Regular sessions to review your progress, adjust the plan, and work directly through what’s coming up — including the setbacks. Sleep rarely improves in a straight line, and having a coach through the uneven weeks is often what makes the difference between a temporary fix and lasting change.
5
Consolidation & Relapse Prevention
As your sleep stabilizes, we shift focus to keeping it that way — including a specific plan for handling the inevitable rough night without spiralling back into the old anxious pattern.

What I Don’t Do

  • I don’t sell supplements, gadgets, or sleep trackers as part of the process.
  • I don’t prescribe or advise on medication — that stays between you and your physician.
  • I don’t offer a generic, pre-recorded course. Every plan is built around your actual data and adjusted as we go.

A Note on What Coaching Is (and Isn’t)

Sleep coaching grounded in CBT-I is not therapy, counselling, or medical treatment, and it isn’t a diagnosis of any condition. If you’re currently being treated for an anxiety disorder or another mental health condition, I’d recommend coordinating with your treating provider, and I’m happy to work alongside your existing care team.
Book a Free Discovery Call
Sources: [1] American College of Physicians, “Management of Chronic Insomnia Disorder in Adults” clinical practice guideline, Annals of Internal Medicine, 2016.