Surrey CBT Sleep Coach

Many sleep disorders make falling asleep, staying asleep, or waking up too early a real problem. Cognitive behavioral therapy for sleep issues can benefit almost anyone with sleep problems. There is no evidence that supports adverse side effects with this type of sleep therapy, and the positive effects are usually long-lasting. It has been known to help people with insomnia as well as physical issues, depression, anxiety, or mental health disorders.

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy, also called CBT, is an approved method for treating sleep disorders without using sleeping pills and is usually the first line of treatment recommended. While that may that sound impossible, many have great success in overcoming their sleep problems with CBT. CBT works with your schedule and sleep habits, as well as addressing wrong ideas about insomnia and sleep that can complicate your sleep complications.

How Does Cognitive Behavioral Therapy Work?

There are two components to cognitive behavioral therapy, the first being the cognitive part. It teaches how to recognize and change assumptions that influence how you sleep. This part of the treatment helps you control or remove worries and negative thoughts that keep you awake.


Here are some different techniques that are used as a part of CBT:

Sleep Restriction
This is a primary component of CBT. You will need to sleep less before you sleep more. When you lay in bed awake, lousy sleep habits begin. This treatment lessens the time you spend in bed, which will cause partial sleep deprivation, and you will be more tired at bedtime. As your sleep improves, your time allowed in bed will be gradually increased.

Sleep Hygiene
This method involves a change in your lifestyle habits which influence your sleep patterns. Drinking excessive caffeine later in the day, smoking, drinking too much alcohol, and not getting enough exercise all are influencers in how you sleep.

Relaxation Training
This method of therapy teaches you how to calm your body and mind. It can include imagery, meditation, and muscle relaxation.

Stimulus Control Therapy
This therapy is used to break all negative associations of the bed being a place of frustration. CBT coaching helps remove factors that posture your mind to resist sleep. Setting a consistent bedtime, avoiding naps, using the bed for sex and sleep only, and getting out of bed if you don’t fall asleep within a 20-minute window are some of the tips that may be suggested.

This makes you aware of biological signs such as muscle tension and heart rate and teaches you how to adjust them.


CBT Sleep Coach in Surrey

Are you interested in an in-person home visit? For information about meeting with Lisa Gargaro, please book an introductory call where we can discuss the best options for you. By clicking the button below, you can set up a time that best suits your schedule. I am looking forward to talking with you and helping you get the sleep you need!


Which is Better? Cognitive Behavioural Therapy or Medicine

The most effective treatment for your situation may be combining several of the above methods. Deciding whether to use CBT or sleeping pills can be a hard choice. Sleeping pills can be effective for the short-term and provide immediate relief during times of grief or high stress. There are even some newer medicines that have been approved for more extended usage. However, they may not be the best choice for long-term treatment.

When using CBT, you will not have to worry about side effects or becoming dependent on sleeping pills. Insomnia can cause depression, falls, a decline in cognitive and overall health, and when adding sleeping pills to the mix, the risks are exacerbated. A positive to using CBT is the fact that it focuses on the actual causes of insomnia rather than addressing the symptoms. It takes more time and effort for CBT to be effective, but it is worth it in the long run.

How I Can Help You

The structured program I will walk you through helps identify and replace behaviors and thoughts that can cause or complicate sleep problems with good habits that enable sound sleep. I will give you a series of sleep assessments, ask you to keep a detailed sleep diary for a short period of time and work with you in sessions to assist you in changing the way you sleep. I will also include tips on how to sleep better, like winding down an hour or so before your bedtime. I will help as you develop good sleep habits and circumvent behaviors that prevent you from sleeping well. I work with children both through the Sleep Sense program and also through CBT if the child is around eight years of age. Adults respond very well to CBT, and I have the education and experience to help adults get sleeping again.

Contact Your Surrey CBT Sleep Consultant

As the owner of Lisa Gargaro Sleep Co., I have been trained in Cognitive Behavioural Therapy and am ready to help you get the best night’s sleep ever! I have been right where you are, and as a holistic CBT sleep coach in Surrey, I am here for you. The frequency of sessions and type of treatment will vary based on your personalized needs. By allowing me to support and guide you through this challenging time, we will succeed together. I am looking forward to hearing from you when you book your introductory call.

*TERMS AND CONDITIONS:  These apply to why an out of office home visit is necessary and the location of your home.