Initial Consultation
Your first session typically lasts 60–90 minutes and focuses on understanding your sleep history, current challenges, and lifestyle factors. The coach will ask detailed questions about your sleep schedule, bedtime routine, caffeine and alcohol use, exercise patterns, stress levels, and bedroom environment. They may use questionnaires or sleep logs to assess your baseline sleep patterns and identify potential barriers to better sleep. This consultation establishes your goals and helps the coach tailor recommendations to your specific situation. No diagnosis is made; instead, the coach gathers information to inform a personalised coaching plan.
Treatment
Following the initial assessment, your coach will educate you on sleep science fundamentals—including circadian rhythms, sleep stages, and factors that influence sleep quality. They will then work with you to develop practical strategies such as optimising your sleep schedule, improving sleep hygiene (bedroom temperature, light exposure, noise), managing pre-sleep activities, and addressing habits that disrupt rest. Depending on your needs, the coach may introduce relaxation techniques, stress-management strategies, or guidance on exercise timing. Sessions typically involve homework assignments—such as keeping a sleep diary, adjusting bedtime routines, or implementing environmental changes—which you practise between appointments. The coach provides accountability, troubleshooting support, and adjustments to your plan as you progress.
After Treatment
As your sleep improves, sessions may become less frequent, transitioning to monthly check-ins or as-needed support. The coach will help you consolidate new habits and build confidence in managing your sleep independently. You will receive written materials or a personalised sleep plan to reference, and many coaches encourage clients to maintain a sleep log to track progress and identify patterns. The goal is for you to become self-sufficient in applying sleep-coaching principles to sustain improvements long-term.
Follow-up Sessions
Follow-up sessions are typically 30–45 minutes and focus on reviewing progress, addressing obstacles, and refining strategies. If you encounter setbacks—such as travel, stress, or seasonal changes—your coach can help you adapt your approach. Many clients benefit from periodic refresher sessions to reinforce habits or address new sleep challenges as life circumstances change.