Contact Us

07809 603425

Follow Us:

Struggling With Your Sleep?

Evidence Based CBTI Programmes for Adults

If you’re lying awake at night, waking at 3am, or feeling wired but exhausted during the day, you’re not broken. Sleep difficulties are common, especially during periods of stress, hormonal change, or irregular schedules. The good news is that sleep can be retrained.

Why Your Sleep Isn’t Fixing Itself

Most long term sleep difficulties are not caused by a lack of willpower or poor habits. They are driven by changes in how your brain and body regulate sleep.

Hyperarousal

Your nervous system is stuck in alert mode. Even when you are exhausted, your body remains on guard.

Conditioning

Your bed has become associated with wakefulness, frustration or problem-solving rather than sleep.

Circadian Disruption

Hormones, stress, shift work or inconsistent schedules can misalign your body clock.

Sleep Pressure Imbalance

Too much time in bed or irregular sleep patterns can reduce the natural drive to sleep.

Sleep Challenges Show up Differently

Different life stages and stressors can trigger sleep disruption. The underlying science is the same. The approach is tailored to you.

Menopause and Hormonal Changes

Night sweats, early waking, and anxiety at bedtime can all disrupt sleep. Hormonal shifts affect temperature regulation, mood and circadian rhythm.

Shift Work and Irregular Schedules

Rotating shifts, early starts and late finishes can disturb your body clock and sleep drive.

Teen and Young Adult Sleep

Delayed sleep phase, academic pressure and technology use can create persistent sleep disruption.

Long Term Insomnia

Difficulty falling asleep, waking through the night, or early morning waking that has lasted months or years.

The CALM Framework for Sleep

A structured, evidence informed approach to retraining your sleep.

Rather than offering disconnected tips, I use a clear framework that addresses the biological, behavioural and cognitive drivers of insomnia. CALM provides a practical, step by step structure for lasting change.

Cues and Conditions

We identify and adjust the environmental, behavioural and psychological cues that are reinforcing wakefulness rather than sleep.

Aligned

Timings

We reset your sleep window to align with your natural circadian rhythm and rebuild healthy sleep pressure.

Learning New Responses

We retrain how you respond to wakefulness, reducing anxiety, overthinking and unhelpful sleep behaviours.

Maintain and Tweak

Once sleep stabilises, we gradually adjust and refine your plan to ensure improvements are sustainable long term.

Evidence Led. Structured. Personalised.

I am a CBTI Practitioner with extensive experience supporting adults through chronic insomnia, menopause related sleep disruption and shift work challenges. My approach is grounded in behavioural science and tailored to your individual circumstances.

★ ★ ★ ★ ★

I had struggled with insomnia for nearly eight years. I would fall asleep eventually but wake at 3am almost every night and lie there panicking about work. I’d tried supplements, meditation apps and sleeping tablets. Nothing lasted. The structured approach made all the difference. Understanding how my sleep pressure and anxiety were interacting changed everything. Within a few weeks my nights felt calmer and more predictable. I now sleep through most nights and, more importantly, I’m not afraid of bedtime anymore

Claire M
47
★ ★ ★ ★ ★

Perimenopause completely disrupted my sleep. I was exhausted but wired at night, waking drenched in sweat and unable to get back to sleep. I thought this was just something I had to accept. The programme helped me understand what was happening hormonally and behaviourally. It wasn’t about perfect sleep hygiene — it was structured and science-based. My early waking reduced, my anxiety around bedtime disappeared, and I finally feel in control of my sleep again.

Karen S
52
★ ★ ★ ★ ★

Our 16 year old son was going to bed at 2am and impossible to wake for school. Weekends were even worse. We were arguing constantly and felt completely stuck. The framework helped us approach his sleep scientifically rather than emotionally. Small, structured changes made a big difference. His bedtime shifted gradually, mornings are far smoother, and the tension in our home has reduced massively. It feels sustainable rather than forced.

Emma T
Parent of a 16 year old

Ready to Reset Your Sleep?

Small changes, applied correctly, can transform your nights.

CALM Sleep Support for Adults & Teens

Sleep support for adults and teens who are exhausted, frustrated, and ready for a clear plan. Thoughtful, evidence based help that makes sleep feel safe again.

Insomnia 4‑Week Sleep Reset

Gold‑standard CBT‑I coaching

For adults experiencing persistent difficulties with falling asleep, staying asleep, or waking too early. This programme addresses the underlying mechanisms that maintain insomnia rather than masking symptoms.

Over four weeks, we retrain sleep using evidence based CBT I strategies in a supportive and structured way that fits real life.

Outcome More predictable, consolidated sleep, reduced reliance on sleep aids, and lasting confidence in your ability to sleep well.

Pay weekly

4 week bundle

Teen Sleep Reset

Support for sleep, mood, and routines in adolescence

This programme supports teenagers who struggle with falling asleep, staying asleep, or waking on time for school. Common challenges include delayed sleep timing, anxiety, screen use, low mood, and difficulty switching off at night.

We work with the adolescent sleep system, recognising natural circadian shifts while gently building structure, consistency, and healthy sleep habits. The approach is collaborative and age appropriate, supporting both the teen and their family without blame or power struggles.

Outcome Improved sleep timing, smoother bedtimes, better morning functioning, and increased confidence for both teens and parents around managing sleep long term.

Pay weekly

4 week bundle

Menopause and Perimenopause Sleep Reset

CBT I informed sleep support for hormonal change

This programme is designed for adults whose sleep has become disrupted during perimenopause or menopause. Difficulties may include frequent night waking, early morning waking, hot flushes, heightened anxiety, or feeling exhausted but unable to sleep.

We work with the interaction between hormones, circadian rhythm, and the nervous system, using CBT I principles adapted for this life stage. The focus is on reducing nighttime hyperarousal, rebuilding sleep pressure, and stabilising sleep patterns alongside the physical and emotional changes happening in the body.

Support is practical, compassionate, and evidence based, without dismissing symptoms or oversimplifying the experience.

Outcome More settled nights, improved sleep continuity, reduced anxiety around sleep, and a clearer understanding of how to support your sleep through ongoing hormonal change.

Pay weekly

4 week bundle

Shift Work Sleep Reset

Sleep support for rotating, night, and early shifts

This programme is designed for adults whose work schedule disrupts their sleep. Shift work can fragment sleep, reduce sleep quality, and create ongoing fatigue that affects mood, health, and family life.

We use CBT I informed strategies alongside circadian rhythm science to help you protect sleep across changing schedules.

The focus is on sleep timing, light exposure, recovery sleep, and reducing the cumulative impact of irregular hours.

This is not about perfect sleep. It is about realistic, sustainable improvement.

Outcome More restorative sleep across shifts, improved energy, better adjustment between work patterns, and tools to manage sleep long term in a non standard schedule.

Pay weekly

4 week bundle

Science-led, evidence-based sleep support for children, adults, families, organisational well-being and community groups or sports associations. Together we can improve wellbeing through better rest.

Follow Us

© Copyright 2026. Your Sleep. Powered by The Growth Nest