CBT Sleep Coach

CBT – for Insomnia – Cognitive behavioural therapy

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.

For Insomnia – Cognitive behavioural therapy can be hugely beneficial. 

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy, also called CBT. It 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 used as a part of CBT:

Sleep Restriction

It 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, the time allowed for you to be in bed gradually increases as a result. 

Sleep Hygiene

The method involves a change in your lifestyle habits, which influences 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

The therapy’s purpose is 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. By setting a consistent bedtime, avoiding naps, using the bed for sex and sleep only. Getting out of bed if you don’t fall asleep within a 20-minute window are some of the tips that could be suitable for achieving results.


We make you aware of biological signs such as muscle tension and heart rate teach you how to adjust them during this.


CBT Sleep Coach 

Are you interested in an in-person consultant? For information about having a video 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 useful for the short-term and provide immediate relief during times of grief or high stress. There are even some newer medicines that are 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. By adding a sleeping pill to the mix, all 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. However, it is worth it in the long run. 

How I Can Help You

Contact Your Online CBT Sleep Consultant

As the owner of Lisa Gargaro Sleep Co, I trained in Cognitive Behavioural Therapy. Meaning I am ready to help you get the best night’s sleep ever! I have been right where you are personally, having suffered from insomnia myself. It’s was my original motivation to train.

As a holistic CBT-I sleep coach via video consultations, I am here for you. The frequency of sessions and treatment types will vary based on your personalized needs permitting me to support and guide you through this challenging time. Meaning success will happen 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.

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