Sleep Coaches Near Me

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FAQs:

What is Sleep?

Sleep is a complex biological process. While you are sleeping, you are unconscious, but your brain and body functions are still active. They are doing a number of important jobs that help you stay healthy and function at your best. So when you don't get enough quality sleep, it does more than just make you feel tired. It can affect your physical and mental health, thinking, and daily functioning.

What is Having Trouble Sleeping?

Sleeping difficulty is when you have trouble sleeping at night. It may be hard for you to fall asleep, or you may wake up several times throughout the night. Sleep difficulty may affect your physical and mental health. Lack of sleep may also cause you to have frequent headaches or trouble concentrating. Most people experience difficulty sleeping at some point in their lives. Some people may feel refreshed after only six or seven hours of sleep. However, most adults need about eight hours of sleep every night to feel rested. Signs of sleeping difficulty may include an inability to focus during the day, frequent headaches, irritability, daytime fatigue, waking up too early, waking up throughout the night, or taking several hours to fall asleep. You may also experience low energy during the day or have noticeably dark circles under your eyes.

Why Do We Need Sleep?

Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. This can impair your abilities to concentrate, think clearly, and process memories. Most adults require at least seven hours of nightly sleep. Children and teenagers need substantially more sleep, particularly if they are younger than five years of age. Work schedules, day-to-day stressors, a disruptive bedroom environment, and medical conditions can all prevent us from receiving enough sleep. A healthy diet and positive lifestyle habits can help ensure an adequate amount of sleep each night – but for some, chronic lack of sleep may be the first sign of a sleep disorder.

What Causes Trouble Sleeping?

Here are what causes you having trouble sleeping:

1. stress and anxiety

2. a poor sleeping environment – such as an uncomfortable bed, or a bedroom that's too light, noisy, hot or cold

3. lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed

4. mental health conditions – such as depression and schizophrenia

5. physical health conditions – such as heart problems, other sleep disorders and long-term pain

6. certain medicines – such as some antidepressants, epilepsy medicines and steroid medication

What is Insomnia?

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.

Is It Common to Have Trouble Sleeping?

At some point, many adults experience short-term (acute) insomnia, which lasts for days or weeks. It's usually the result of stress or a traumatic event. But some people have long-term (chronic) insomnia that lasts for a month or more.

Do People with ADHD Have Trouble Sleeping?

Everyone needs 7-9 hours of sleep each night to feel productive and well during the day. But people with ADHD often have a hard time falling or staying asleep. Because you feel tired, your ADHD symptoms get worse, and that makes it harder to sleep the next night. This cycle repeats. And it happens to a lot of people. One study found that roughly two thirds of people with ADHD -- 67% -- found it hard to get a good night’s sleep.

Do People with Alzheimers Have Trouble Sleeping?

There is evidence that sleep changes are more common in later stages of the disease, but some studies have also found them in early stages. Sleep changes in Alzheimer’s may include is difficulty sleeping. Many people with Alzheimer’s wake up more often and stay awake longer during the night.

How Long Does Trouble Sleeping Last?

Acute insomnia lasts only a few days to weeks and often results from specific circumstances, such as a bereavement. But, some people have chronic insomnia, which disrupts sleep for three or more nights a week and lasts 3 months or longer.

What Foods Make You Sleepy?

More research is necessary to understand how different nutrients and foods affect instances of daytime sleepiness. Additionally, many studies about diet and sleep focus on nighttime sleep, which is distinct from a daytime energy dip. Nevertheless, some types of foods may be more likely to trigger sleepiness.

1. High-fat foods may be rich and heavy: Fat-laden foods can be difficult to digest, leading to increased likelihood of post-meal tiredness.  

2. High-carbohydrate meals can increase drowsiness: In addition to fat, some research has found that meals with large amounts of carbohydrates increase the perceived amount of postprandial fatigue.

3. Tryptophan triggers the brain’s sleep process: Tryptophan is an amino acid known to promote sleep within the brain. Turkey contains high levels of tryptophan, so it is famously blamed for sleepiness after Thanksgiving dinner. Other foods with tryptophan include milk, bananas, oats, and chocolate. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.

4. Tart cherries promote sleep: Small studies have found tart cherries to be associated with improved nighttime sleep. Certain kinds of sour cherries contain tryptophan and melatonin, a hormone that helps regulate sleep, as well as other active ingredients that may promote sleep.

5. Nuts are rich in melatonin: Walnuts, pistachios, and other nuts have some of the highest melatonin levels of plant foods. Given the effects of melatonin on sleep, eating a significant amount of nuts may induce a feeling of drowsiness.

6. While these foods may promote postprandial sleepiness, not everyone will experience fatigue after eating them since various factors influence how the body reacts to a meal.

How Common is Trouble Sleeping?

Studies worldwide show that it affects 10–30% of the population, while others show as high as 50–60%. Approximately 25% of people in the United States experience acute insomnia every year, and 75% of these people recover without developing chronic or persistent insomnia. Females are twice as likely to have insomnia as males. It is also more common in older adults and people with medical and mental disorders.

What is a Sleep Coach?

A sleep coach is an individual who provides advice and education regarding the sleeping habits of children. Their aim is to improve your child's sleeping patterns and habits to help them rest better. An increasing number of sleep consultants are starting to treat adolescents and adults as well. Usually, sleep coaches address problems such as a child not getting enough sleep, having trouble going to bed early, or not napping well. By improving their sleeping conditions and optimizing bedtime patterns, sleep coaches can help a child get over these issues. Keep in mind that sleep coaches don't have to go through standardized training, so a patient should perform a careful review of the sleep consultant to determine if they are capable of effectively solving your problems.

Can Sleep Coaching Be Useful for all Ages?

Sleep coaches can help solve most of the usual sleeping problems that arise during childhood. Similarly, they could be of help to adults who are going through a bad sleeping phase either due to stress or bad bedtime habits.

Here are some of the most common reasons for visiting a sleep consultant at different points in life.

Babies. It's known that babies often have sleeping problems. These can range from waking every few hours for feeding to not being able to sleep away from their parents’ beds. Sleep specialists can greatly help in changing your baby's sleep habits — even helping during nap times to establish a sleep pattern.

Children. Children who are known as “bad sleepers” can unintentionally become a great source of stress for their parents. Sleep coaching can help resolve issues such as waking up too early or sneaking into the parents' bed during the night. Specialized sleep consultants can even attempt to resolve conditions such as sleepwalking or snoring.

Teenagers. Both tweens and teens are often the victims of bad sleeping habits due to growing up and getting some more freedom. High schoolers, for example, are sometimes unwilling or unable to go to bed early enough and end up getting less sleep than what's needed. Similarly, they may have issues with oversleeping and being overly tired during the day.

Adults. While sleep coaches usually focus on children and adolescents, some might be able to help with sleep problems in adults. Sleep consultants may be able to detect bad bedtime habits that lead to insomnia, snoring, or other conditions that affect a good night's sleep.

How Much Does Sleep Coaching Cost?

As the sleeping training process goes, the majority of sleep offerings involve e-mail, mobile, or message assistance. Usually coaches charge from $50 for a single consultation to $700 for the whole 4-weeks course, including additional online consultations and individual plans for working on sleep and suggestions. The cost depends on the coach’s knowledge and the level of assistance they can give you. It takes a long time to search for the best sleeping assistant and a number of services for you and your family. Digital options cost less. Besides various apps and platforms offer other features such as an online library with various sleep sounds and sleep stories, or chat with your personal sleep account completely for free.

The Importance of Getting Enough Sleep

For most adults, at least seven hours of sleep each night is needed for proper cognitive and behavioral functions. An insufficient amount of sleep can lead to serious repercussions. Some studies have shown sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, delayed reactions, and mood shifts.

It’s also been suggested that people can develop a sort of tolerance to chronic sleep deprivation. Even though their brains and bodies struggle due to lack of sleep, they may not be aware of their own deficiencies because less sleep feels normal to them. Additionally, lack of sleep has been linked to a higher risk for certain diseases and medical conditions. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death.

Adults who do not receive a sufficient amount of sleep each night can implement some positive lifestyle and sleep habits in order to log the needed seven to nine hours. These include the following:

1. Establish a realistic bedtime and stick to it every night, even on the weekends.

2. Maintain comfortable temperature settings and low light levels in your bedroom.

3. Keep a comfortable sleep environment by ensuring you have the best mattress, best pillows, and best sheets for your sleep preferences and body type.

4. Consider a “screen ban” on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom.

5. Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime.

6. Refrain from using tobacco at any time of day or night.

7. Exercise during the day; this can help you wind down in the evening and prepare for sleep.

Stages of Sleep

Once we fall asleep, our bodies follow a sleep cycle divided into four stages. The first three stages are known as non-rapid eye movement (NREM) sleep, and the final stage is known as rapid eye movement (REM) sleep.

Stage 1 NREM: This first stage marks the transition between wakefulness and sleep, and consists of light sleep. Muscles relax and your heart rate, breathing, and eye movements begin to slow down, as do your brain waves, which are more active when you are awake. Stage 1 typically lasts several minutes.

Stage 2 NREM: This second NREM sleep stage is characterized by deeper sleep as your heart rate and breathing rates continue slowing down and the muscles become more relaxed. Eye movements will cease and your body temperature will decrease. Apart from some brief moments of higher frequency electrical activity, brain waves also remain slow. Stage 2 is typically the longest of the four sleep stages.

Stage 3 NREM: This stage plays an important role in making you feel refreshed and alert the next day. Heartbeat, breathing, and brain wave activity all reach their lowest levels, and the muscles are as relaxed as they will be. This stage will be longer at first and decrease in duration throughout the night.

REM: The first REM stage will occur about 90 minutes after you fall asleep. As the name suggests, your eyes will move back and forth rather quickly under your eyelids. Breathing rate, heart rate, and blood pressure will begin to increase. Dreaming will typically occur during REM sleep, and your arms and legs will become paralyzed – it’s believed this is intended to prevent you from physically acting out on your dreams. The duration of each REM sleep cycle increases as the night progresses. Numerous studies have also linked REM sleep to memory consolidation, the process of converting recently learned experiences into long-term memories. The duration of the REM stage will decrease as you age, causing you to spend more time in the NREM stages.

These four stages will repeat cyclically throughout the night until you wake up. For most people, the duration of each cycle will last about 90-120 minutes. NREM sleep constitutes about 75% to 80% of each cycle. You may also wake up briefly during the night but not remember the next day. These episodes are known as “W” stages.

When You Have Trouble Sleeping

When you have trouble sleeping is an important symptom of insomnia. There are three main ways this happens, and people commonly shift between them over time:

1. Initial (sleep onset) insomnia: This means you have trouble falling asleep.

2. Middle (maintenance) insomnia: This form makes you wake up in the middle of the night but you fall back asleep. It’s the most common form, affecting almost two-thirds of people with insomnia.

3. Late (early waking) insomnia: This form means you wake up too early in the morning and don’t fall back asleep.

Reasons Why You are Having Trouble Sleeping at Night

The world looks sunny after a great night's rest. But it's a different story when sleep is frequently interrupted. A lack of Zs makes it harder to think and easier to become irritated and anxious. In the long term, inadequate sleep increases your risk for obesity, high blood pressure, heart disease, diabetes, and even premature death. That makes it important to figure out what's interrupting your sleep.

1. It could be your age

"We see more interrupted sleep in older adults, although you shouldn't automatically blame frequent waking on your age," says Dr. Suzanne Bertisch, an assistant professor of medicine at Harvard Medical School. Sometimes older adults find they wake early in the morning, when they feel they should be sleeping. But that often reflects your schedule for sleeping and waking, not disrupted sleep. "Your circadian rhythm, or sleep-wake cycle, may dramatically shift when you're older, causing you to get sleepy earlier. So, if 8 p.m. is the start of your 'biologic' night, then your natural wake time may be around 4 a.m.," Dr. Bertisch says.

2. It could be your lifestyle

One of the common causes of disrupted sleep is lifestyle, including any of the following habits:

- Drinking alcohol within four hours of bedtime. A nightcap may help you fall asleep, but it also can interrupt sleep later in the night, and can also cause more trips to the bathroom.

- Eating within a few hours of bedtime. Lying down with a full stomach can promote heartburn, which makes it harder to fall asleep and stay asleep.

- Napping too much. Long naps in the afternoon or later make it harder to stay asleep at night.

- Consuming too much caffeine.Caffeine (in coffee, tea, and sodas) blocks a brain chemical called adenosine that helps you sleep. Go light on caffeine-containing foods and drinks beyond the early afternoon.

Dr. Bertisch says changing these habits can help reduce disrupted sleep, sometimes quickly.

3. It could be your medication

Some medications can cause nighttime waking. Examples include

- some antidepressants

- beta blockers to treat high blood pressure

- cold remedies containing alcohol

- corticosteroids to treat inflammation or asthma

Dr. Bertisch recommends asking your doctor if your medication might be the culprit and if there's a different time of day to take it or another drug that won't interfere with your sleep.

4. It could be an underlying condition

Many chronic health problems can throw a monkey wrench into a sound sleep. These are some of the most common in older age:

- Anxiety or depression. Worries or a depressed mood may make it hard to fall asleep and stay asleep.

- Enlarged prostate gland (benign prostatic hyperplasia, or BPH). The urge to empty the bladder wakes men with BPH throughout the night.

- Chronic pain. It's hard to stay asleep when you're hurting. "And it's a two-way street. Sleep deprivation worsens next-day pain," Dr. Bertisch says.

- Neuropathy. Tingling, numbness, or pain in the hands and feet can cause frequent waking.

- Sleep apnea. Loud snoring and brief awakenings during the night may be signs you have sleep apnea, which causes brief pauses in breathing at night and leads to daytime sleepiness.

Types of Common Sleep Disorders

Insomnia

Insomnia, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression. Whatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.

Sleep apnea

Sleep apnea is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you'll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity. Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away and learn how to help yourself.

Restless legs syndrome (RLS)

Restless legs syndrome (RLS) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you're resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including self-help remedies you can use at home.

Narcolepsy

Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a combination of treatments can help control symptoms and enable you to enjoy many normal activities.

Health Risks of Poor Sleep

Studies have linked chronic sleep problems to higher risks for serious health conditions such as:

1. Heart disease: Inadequate sleep can cause elevated blood pressure, a major risk factor for cardiovascular disease.

2. Immune function: Substances produced by the immune system to fight infection also contribute to fatigue, so those who sleep longer have been shown to recover more quickly.

3. Obesity: People who sleep fewer than six hours per night are much more likely to have a high body mass index (BMI). Why? Researchers believe that insufficient sleeps upsets the hormonal balance that helps to control appetite and metabolism.

4. Diabetes: Type 2 diabetes is more common in sleep-deprived individuals. This is thought to be due to a slower processing of glucose than occurs in those with normal sleep.

5. Depression: Chronic sleep issues have been correlated with depression, anxiety and mental distress.

Studies have also shown that people who average between seven and eight hours of sleep per night have lower mortality rates than people who get considerably less – or considerably more – hours of sleep per night.

Medical researchers are still trying to figure out exactly how all this works, but we do know that sleep disorders are a major health risk.

Treatments for Sleep Disorders

Treatments for sleep disorders depend on which disorder you have. They may include:

1. Good sleep habits and other lifestyle changes, such as a healthy diet and exercise

2. Cognitive behavioral therapy or relaxation techniques to reduce anxiety about getting enough sleep

3. CPAP (continuous positive airway pressure) machine for sleep apnea

4. Bright light therapy (in the morning)

5. Medicines, including sleeping pills. Usually, providers recommend that you use sleeping pills for a short period of time.

6. Natural products, such as melatonin. These products may help some people but are generally for short-term use. Make sure to check with your health care provider before you take any of them.

10 Drinks to Help You Sleep at Night

Fortunately, what you drink before bedtime could help you enjoy a more restful night. Your mother likely knew what she was doing when she sent you to bed with a mug of warm milk, a range of other delicious beverages could help you if you struggle to find peace at night. Here are just 10 of the drinks you can make at home to help improve your sleep.

Warm Milk

The reason why many mothers and scientific experts alike swear by warm milk is because milk contains significant amounts of the amino acid tryptophan. Tryptophan is also present in meals full of carbohydrates, which is one reason why many people feel sleepy after eating a big meal. Once tryptophan is consumed, it's converted to the natural hormone melatonin in the body, which helps to regulate our natural sleep state.

Almond Milk

Taking a step away from the classic bedtime solution, almond milk could be a fantastic sleep-inducing alternative. According to studies, the presence of serotonin in the brain can help to initiate sleep. Healthy serotonin levels in our central nervous system often depend on the presence of tryptophan, which is naturally found in both cow's milk and almond milk. Almond milk is also particularly high in magnesium, which is another important nutrient that can improve sleep quality.

Malted Milk

Whether it's the classic British option Horlicks, or products like Ovaltine and similar store-brand offerings, this nighttime beverage is a great sleep aid for those in favor of warm, milky drinks. Malted milk contains plenty of vitamin B, zinc, iron, phosphorous, and magnesium — a blend of minerals that's perfect for helping you relax before bedtime.

Valerian Tea

Valerian root has been used for centuries as something of a sedative in the medical world. It's also been used to help reduce feelings of anxiety and promote calmness in people as a natural remedy to stress. The valerian herb is now frequently used to help treat sleep disorders, particularly for people who suffer from insomnia. Usually, it's combined with lemon balm, hops, and other herbs known to cause drowsiness. Unfortunately, the only problem with this sleep solution is that you need to be willing to take regular naptime breaks, as valerian can become quite addictive.

Decaffeinated Green Tea

Green tea is generating a lot of interest in the modern world today thanks to its ability to promote weight loss. However, if you remove the caffeine boost from green tea, it has sleep-inducing benefits, too. Green tea contains the amino acid known as theanine, which has been proven to help reduce stress and promote more restful sleeping patterns. While the high caffeine levels of regular green tea cancel out those benefits when you're starting your morning, decaffeinated options can be perfect for bedtime.

Chamomile Tea

Chamomile tea, like warm milk, is another more traditional option in the world of natural sleeping solutions. Experts have recommended the use of chamomile for years as an aid for those who suffer from insomnia. Often, this tea is very calming and soothing — as well as being caffeine-free. Sometimes, people will pair their chamomile tea with other natural remedies, such as magnesium supplements, to help enhance the effects.

Herbal Tea with Lemon Balm

The last of our tea-based suggestions is just about any caffeine-free herbal tea. When mixed with lemon balm, herbal teas can make a perfect sleep aid for anyone seeking a natural way to drift off. Lemon balm, which is also known as balm mint in some areas, is a fantastic option for busting stress, fighting off insomnia, and promoting healthy sleep. To make the best herbal tea, start by washing about 10 lemon balm leaves and adding them to your teapot with boiling water. Let the lot steep for about five minutes before adding a spoonful of honey and drinking it while it's hot.

Pure Coconut Water

Coconut water might be a surprising addition to this list, as it's often used as an energy-boosting beverage — or at least advertised as such. However, the truth is that coconut water is brimming with ingredients that can help you sleep better, such as magnesium and potassium, which help to relax muscles. This drink is also full of vitamin B, which is known for helping to reduce stress levels.

Banana Smoothies

Another fruit-based sleep-assisting option is a banana smoothie, which can be made quite easily before bedtime and is fantastic for promoting healthy sleep patterns. All you need is to blend a small banana with some almond butter and milk for a delicious smoothie. Not only will this healthy beverage help you fight off midnight snack cravings, but it also contains plenty of magnesium and potassium to promote muscle relaxation.

Tart Cherry Juice

Finally, a small study published in the Journal of Medicinal Food in 2010 found that drinking about 16 ounces of tart cherry juice during the day could result in a significant decrease in insomnia. The study was later duplicated and produced similar results. Part of the reasoning behind this effect is that cherries are full of melatonin — an antioxidant that's been known to regulate sleep cycles.

Ways to Calmly Fall Asleep

All of the following methods are ways of achieving these core elements so that you can calmly fall asleep. Keeping these basics in mind empowers you to adjust these methods to suit your preferences.

1. A quiet environment. Quiet does not have to mean completely silent. Calming sounds or music can be beneficial. Loud, abrasive sounds or noises should be avoided.

2. A focus of attention. A word, phrase, mantra, breathing pattern, or mental image can all be used to draw your attention and reduce thinking about external concerns.

3. A passive attitude. Accepting that it’s normal for your mind to wander allows you to remain at-ease and draw your focus back to the object of your attention.

4. A comfortable position. Finding a cozy place to relax is critical. Naturally, when relaxing to fall asleep, the recommended position is lying in bed.

5. A comfortable sleep environment. Finding the best mattress and pillow for your sleep position and body type can be instrumental in a good night’s rest.

Pre-Bedtime Tips to Help Fall Asleep Quickly

Before you actually get into bed, a few simple tips can help make sure your mind and body are prepared to fall asleep easily:

1. Wind down for at least half an hour before bedtime. Reading, light stretching, and other relaxing activities are ideal during this time.

2. Disconnect from close-range electronic devices like laptops, phones, and tablets because they can stimulate the brain and make it harder to fall asleep.

3. Dim the lights to help your eyes relax, and make sure you’re in comfortable clothing.

4. Make sure your bedroom is set to a pleasant temperature. The cooler the better.

5. Consider a calming scent, like lavender essential oils, that can generate a calming effect.

6. Avoid big meals, spicy foods, caffeine, and alcohol in the lead-up to bedtime.

Tips to Fall Asleep Easily

Beyond the immediate run-up to bedtime, incorporating fundamental sleep tips can aid in falling asleep and prevent serious sleeping problems.

1. Follow a consistent sleep schedule with the same wake-up time every day, including on weekends. This helps fine-tune and entrain your internal clock for more regular sleep.

2. Make time for physical activity. Regular exercise benefits the body in many ways, and facilitating better sleep is one of them.

3. If you have a hard time sleeping, start keeping a sleep diary to identify trends that could be throwing off your nightly rest.

4. See a doctor if your sleeping problems are severe, long-term, or worsening. It’s important to see a doctor who can work with you to try to identify a cause and recommend optimal treatment.

The Importance of Sleep Coaching

Here are the importance of sleep coaching:

1. Poor quality or insufficient sleep can have a significant impact on overall health, affecting physical and mental well-being.

2. Common issues such as insomnia or difficulty falling asleep can be effectively addressed through sleep coaching.

3. Personalized techniques and strategies offered by sleep coaches can improve bedtime habits and promote healthy sleep.

What to Expect From a Sleep Coach Visit

Every sleep coach has a different methodology for dealing with bedtime problems. Still, there are a few common points that most sleep specialists agree on.

Here is a rough guideline of what you can expect during a sleep coaching session. Keep in mind that this is written with a focus on sleep coaching for children, but it also applies to adults and teenagers. 

First, the sleep coach will evaluate your child, including current bedtime habits, sleep patterns, and medical history, among other things. Some even go as far as performing a short physical exam to discard any possible conditions that may be affecting sleep. Then, they’ll make a brief diagnosis so you can get an idea of where the problem is coming from.

Usually, after this point, you have a chance to speak with the coach to discuss possible solutions to these problems. A good sleep coach will also provide general sleep education, telling you how sleep works and what changes should be made to your child’s routine.

Finally, the coach will leave you with a plan for treating your child's bedtime problems. Further follow-ups may be needed, but most sleeping issues are resolved within two to four sessions. Also, don't be surprised if the sleep consultant asks to contact your primary care provider — sometimes, they'll need to discuss your child's medical records.

How to Find a Good Sleep Coach

Be cautious when you’re looking to hire a coach for better sleep. There is no certification or licensing and no real professional consensus on what sleep coaches are and do. As with other kinds of services, ask around with friends or colleagues and do some research on potential coaches.

A good coach will begin with a thorough assessment, and will likely visit your home to do so. This evaluation is important because everyone is different, and a professional will want to adapt strategies for each client’s needs and limitations.

Be aware that a good coach will also help you decide if you need medical or mental health care. Poor sleep can be triggered by a medical condition, like sleep apnea, or a mental illness like depression. Competent coaches will recognize that they can’t help you with those and will direct you to see your own physician or a doctor specializing in sleep.

Sleep coaching is not exactly new, but adults using these services is. If infants can benefit from sleep coaches, why not the rest of us?

Sources:

Medline Plus

Healthline

Sleep Foundation

Mayo Clinic

Cleveland Clinic

Help Guide

Harvard Health Publishing

WebMD

Alzheimer's Association

Medical News Today

UCI Health

Intermountain Health

NHS Inform

Seniors Lifestyle Mag

Sleep Reset

Better Sleep

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.