CBT‑I 4‑Week Sleep Reset
Gold‑standard CBT‑I coaching to help you fall asleep faster, reduce night‑time wake‑ups, and wake more refreshed — clear steps, weekly support, measurable wins.
- Taking ages to fall asleep (sleep onset insomnia)
- Frequent night‑time waking (sleep maintenance)
- Early‑morning waking you can’t fix
- Revenge bedtime procrastination & clock‑watching
- Anxiety loops, rumination, and “can’t switch off”
- Jet lag / schedule drift / shift‑work disruptions
Proven, not fads
CBT‑I is the recommended first‑line treatment for persistent insomnia. No supplements or gadgets — just strategies that withstand scrutiny.
Personalised to you
Your plan is calibrated to your routine, constraints, and goals — whether you’re a night owl, a new parent, or juggling shift patterns.
Simple steps
Weekly goals, clear rules you can follow, and real‑world adjustments for busy evenings, travel, or stressful weeks.
What’s Included (4 weeks)
Week 1 — Reset & Plan
- Sleep assessment + personalised sleep window (time in bed)
- Stimulus control (leave bed when wide awake)
- Wind‑down routine that actually lowers arousal
- Morning light & movement anchors
Week 2 — Consolidate
- Handling night wakes & the 3am mind‑spin
- Reducing clock‑watching & sleep effort
- Flexible rules for social nights, travel, or shifts
Week 3 — Thoughts & Habits
- Reframing unhelpful sleep beliefs & catastrophising
- Daytime energy: strategic rests without tanking sleep pressure
- Stress tools: breathwork, cognitive “parking”, micro‑wind‑downs
Week 4 — Lock‑In & Future‑proof
- Expanding time in bed based on sleep efficiency
- Relapse‑prevention plan for illness, travel, life events
- Next‑step options and check‑ins
Why 1:1 coaching works
Precise calibration
We tailor the sleep window to your actual data, not generic modules.
Fast adjustments
Weekly sessions + email support mean we adapt to wobbles quickly.
Accountability
Show up, get coached, keep momentum — no getting stuck on a lesson.
Pricing Options
Single Session
£125 per 60‑min session
Book week‑on‑week as you need. Great if you want to trial CBT‑I or top up after a reset.
4‑Week Sleep Reset
£375 full programme
Save money and commit to structured change. Includes 4 weekly 1:1 sessions, personalised plan, resources, and support.
Client Wins
FAQs
Will this help if I can’t fall asleep?
Yes. We use a calibrated sleep window and stimulus control to reduce time to sleep and rebuild healthy associations with bed.
What about waking up a lot at night?
We target night‑time arousal and wake‑after‑sleep‑onset with practical tools and a stepwise plan to return to sleep faster.
Can I do this with a busy schedule?
Absolutely. Rules are simple and flexible. We’ll design an approach that fits your evenings, family life, and work.
What happens after the 4 weeks?
You’ll leave with a relapse‑prevention plan and clear next steps. Optional follow‑ups available.