Sleep Coaching
- Sleep Coaching
Practical guidance.
Sustainable habits.
Better sleep.
Sleep coaching offers structured, personalised support to help you understand the factors affecting your sleep and build the routines, habits, and awareness that lead to lasting improvement — gently and sustainably.
6
Structured sessions
60 + 30
Minutes per session
Video
UK-wide & international
£600
Complete programme
- What sleep coaching is
Structured support.
At your pace.
Sleep coaching is a practical, supportive programme for people who want structured guidance to improve their sleep without a clinical diagnosis or medical intervention. It is the right starting point if you know your sleep is being affected by your habits, routines, stress, lifestyle, or environment — and you want help addressing that in a thoughtful, sustainable way.
Your coach works with you across six sessions to build awareness of what is influencing your sleep, introduce manageable changes, and create the accountability and momentum that makes those changes stick. Each session has a specific focus — building progressively on the last — so that by the end of the programme you have a clear understanding of your sleep, a set of practical tools, and the resilience to maintain lasting improvement.
This is a gentle, supported option. It does not require a diagnosis. It does not involve clinical tests or medication. It is about understanding your sleep, understanding yourself, and making the changes that genuinely matter for you.
01
Understanding the specific factors — behavioural, lifestyle, and environmental — that are influencing your sleep is the foundation of meaningful change. Your first session creates this picture in full.
02
Each session introduces two or three specific, actionable habit changes — chosen for you, not from a generic list. Small, targeted interventions consistently outperform wholesale lifestyle overhauls.
03
Knowing you will review your progress with your coach at the next session changes how you engage with the changes between sessions. Accountability is one of the most underrated drivers of sustained behaviour change.
04
The goal is not just better sleep while you are being coached — it is the skills, habits, and self-awareness to maintain it independently. Each session builds toward this in a way that fits your life.
- What your coach addresses
The factors that shape your sleep.
Sleep is influenced by far more than what happens at bedtime. Your coach works across the full range of behavioural and lifestyle factors that determine how well you sleep — addressing each one with targeted, evidence-informed strategies.
01
When you sleep — and when you wake — is as important as how long you sleep. Your coach supports you in aligning your sleep timing with your natural circadian rhythm for more restorative and consistent nights.
02
The hour before bed sets the conditions for how easily you fall asleep and how deeply you sleep. Your coach helps you design an evening routine that genuinely prepares your body and mind for sleep.
03
Light is the primary signal your body uses to regulate sleep and wakefulness. Your coach helps you optimise light exposure — morning, daytime, and evening — to strengthen your sleep drive and circadian stability.
04
A mind that is still processing the day cannot easily transition into sleep. Your coach addresses the cognitive and emotional load you carry into the evening, and introduces practical strategies to reduce it before bed.
05
What you eat and drink — and when — has a direct impact on sleep architecture. Your coach addresses the dietary patterns, caffeine habits, and alcohol use that are affecting your sleep quality and depth.
06
Temperature, noise, light, and digital use in the bedroom all influence how deeply and continuously you sleep. Your coach helps you optimise your sleep environment in practical, achievable ways.
- The programme
One complete
programme.
Sleep coaching is offered as a single, structured six-session programme. Everything is included — no add-ons, no hidden costs.
Session 1 · 60 minutes
Deep Dive
60 minutes · Video consultation
Building a complete picture
Your first session is a comprehensive exploration of your sleep history, current challenges, and lifestyle. Your coach takes time to understand how sleep issues are showing up for you — whether through fatigue, mood, focus, or performance — and what your daily routines look like from morning through to night.
By the end of session one, you will have a clear picture of the root causes of your sleep difficulties and two or three simple, specific behavioural changes to begin immediately.
Session 2 · 30 minutes
Sleep Hygiene Foundations
30 minutes · Video consultation
Creating the conditions for better sleep
A review of your progress since session one, followed by a focused exploration of the foundational conditions that support good sleep. Your coach covers light exposure and circadian rhythm basics, bedtime routine design, and practical optimisation of your sleep environment.
Sleep hygiene is not generic advice — your coach applies it specifically to your situation and the barriers you have already identified.
Session 3 · 30 minutes
Nutrition & Sleep
30 minutes · Video consultation
Eating patterns that promote deeper sleep
How and what you eat directly affects sleep architecture. This session explores the relationship between food timing, caffeine, alcohol, and sugar and the quality of your sleep — and introduces specific nutritional strategies to support deeper, more consistent rest.
Session 4 · 30 minutes
Movement & Sleep
30 minutes · Video consultation
Using movement to support natural sleep drive
Physical activity is one of the most powerful natural regulators of sleep drive and sleep quality. This session explores how your current movement patterns are affecting your sleep cycles, when to exercise for best effect, and how to build a realistic movement routine that supports better nights.
Session 5 · 30 minutes
Stress & the Nervous System
30 minutes · Video consultation
Helping your body feel safe enough to sleep
The nervous system must feel safe and calm to transition into sleep. Chronic stress, unprocessed emotion, and evening cognitive overload all inhibit this. This session addresses how stress is disrupting your sleep, introduces practical evening wind-down techniques, and explores nervous system regulation strategies tailored to you.
Session 6 · 30 minutes
Relationships & Life Factors
30 minutes · Video consultation
Addressing underlying lifestyle and relational stressors
The final session addresses the deeper lifestyle, emotional, and relational factors that influence sleep — and that are often overlooked. Emotional and social dynamics, communication patterns, mental load, and personal boundaries all affect how we sleep. Your coach helps you identify and address these hidden disruptors with compassion and clarity.
Session six also consolidates everything from the programme into a clear, sustainable long-term plan that belongs to you.
- The programme
One complete
programme.
Sleep coaching is offered as a single, structured six-session programme. Everything is included — no add-ons, no hidden costs.
£600
Sleep Coaching Programme
Six structured sessions delivered by video consultation — UK-wide and internationally. A complete journey from understanding your sleep to building the habits and resilience for lasting improvement.
- Session 1: 60-minute deep dive — full sleep and lifestyle assessment
- Sessions 2–6: five 30-minute focused sessions (2 hours total)
- Actionable habit changes introduced and reviewed at every session
- Accountability and progress check-in at the start of each session
- Personalised behavioural strategies for sleep timing, routines, nutrition, movement, stress, and environment
- Exploration of emotional and relational influences on sleep
- Long-term maintenance plan on programme completion
- Integration with Grace Metabolic programme where relevant
Sessions are delivered via video consultation and are available to anyone in the UK or internationally. Sessions are typically spaced one to two weeks apart for best effect.
- Getting started
From first conversation
to lasting change.
01
A short questionnaire before your first session helps your coach understand your sleep patterns, lifestyle, and goals — so session one can get straight into meaningful work rather than covering basics.
02
A 60-minute exploration of your sleep history, current challenges, and the lifestyle factors influencing your nights. You leave with clear insights and two or three immediate changes to begin.
03
Five 30-minute sessions — each with a specific focus — that build progressively on the last. Every session begins with a review of progress and ends with clear next steps. Typically spaced one to two weeks apart.
04
Session six consolidates everything into a personalised long-term maintenance plan — the skills, habits, and strategies you carry forward independently for lasting sleep resilience.
- Common questions
Before you
get in touch.
Sleep coaching is for people who want structured, practical support to improve their sleep without a clinical diagnosis or medical programme. It is well-suited to those whose sleep is affected by lifestyle, habits, stress, or environment — and who want gentle, sustained support to make meaningful changes. It is not designed for people with diagnosed sleep disorders such as insomnia disorder or obstructive sleep apnoea, for whom clinical pathways are more appropriate.
Sleep optimisation uses SleepImage medical-grade digital assessment to measure your sleep objectively across multiple nights before building a personalised plan. It is more data-driven and suited to those who want clinical-level insight into their sleep architecture. Sleep coaching is a behavioural and lifestyle programme — it does not include physiological assessment and focuses on practical habit change, routine building, and lifestyle factors. Both are legitimate paths to better sleep; the right one depends on what you are looking for.
The programme consists of six sessions typically spaced one to two weeks apart, meaning the full programme runs over approximately eight to ten weeks. This spacing allows enough time between sessions to implement changes and observe their effect before your next check-in.
All sessions are delivered via video consultation and are available to anyone in the UK or internationally. There is no geographic restriction.
Sleep restriction is the most evidence-based and most effective single technique in CBT-I. It is also the most counterintuitive and the hardest part of the programme. By temporarily limiting time in bed, it rapidly consolidates fragmented sleep and rebuilds a strong, consistent sleep drive. Your therapist calculates your individual sleep window from your diary data and adjusts it as you progress. The initial discomfort is real — but typically lasts one to two weeks and is the reason the programme works.
Yes — and for many people, combining the two produces better outcomes than either alone. Sleep and metabolic health are deeply connected. If you are following a Grace Metabolic programme, your sleep coaching plan can be aligned with it so that your nutrition, movement, and metabolic goals are fully integrated with your sleep improvement strategies.
A brief call with our team helps us understand what you are looking for and recommend the most appropriate programme — coaching, optimisation, or clinical assessment. No obligation.
If your sleep challenges are more clinical in nature, Grace Sleep offers specialist insomnia treatment (CBT-I), sleep optimisation with SleepImage assessment, and home sleep studies for sleep apnoea diagnosis.
- Begin your programme
Six sessions.
One clear direction.
Lasting change.
Prefer to speak to someone first? Call 020 3355 6701 or email us