Frequently asked questions

Your questions about sleep, insomnia, and coaching answered

Not sure where to start? Find your answers below

Understanding your sleep problem

 Not sure if what you're experiencing counts as insomnia or whether it's likely to get better on its own? Start here.

  •  Insomnia is difficulty falling asleep, staying asleep, or waking too early at least three nights a week, for three months or more, combined with feeling tired or unrefreshed during the day. If that sounds familiar, it's worth a proper assessment rather than waiting for it to resolve on its own.

  • If you've been struggling with sleep for three or more nights a week over the past three months, despite spending enough time in bed, and it's affecting your well-being and daily life, it's unlikely that your sleep issues will improve without intervention. Proactive steps are often necessary to improve sleep quality.

  • Yes, I strongly recommend discussing your sleep difficulties with your doctor or healthcare professional. They know your health history and current medications, allowing them to provide tailored advice regarding the appropriateness of CBTi.

  • Non-drug strategies like CBTi are the safest and most sustainable long-term solution for persistent insomnia. CBTi can be used alongside sleeping pills as you develop healthier sleep habits. Consult your doctor about tapering off medication if you've been using it for over a month to avoid rebound insomnia.

  • Both coffee and alcohol can negatively impact sleep. The programme will educate you on how these substances affect your sleep patterns, allowing you to make informed choices about consumption.

  • Jet lag can disrupt your sleep cycle when travelling across time zones. Gradually adjusting your sleep schedule before travel, staying hydrated, and using light exposure strategically can help mitigate these effects.

  • Stress can significantly impact sleep quality. Techniques such as mindfulness, journaling, or speaking with a therapist or life coach can help manage stress and improve sleep.

  • As people age, they may experience changes in sleep patterns, including lighter sleep and increased wakefulness during the night. Understanding these changes can help in adjusting sleep strategies.

How to improve your sleep naturally

Practical strategies that actually help — covering sleep environment, nutrition, nervous system, and daily habits.

  • Diet significantly impacts sleep. Consuming heavy meals, caffeine, or alcohol close to bedtime can disrupt sleep patterns. Certain foods, rich in magnesium and tryptophan, promote better sleep. As part of my coaching, I will help personalise your diet to suit your unique needs and preferences, enhancing your sleep quality.

  • Gut health plays a crucial role in sleep quality. The gut microbiome produces various neurotransmitters and hormones that influence sleep regulation. An imbalance in gut bacteria can lead to disturbances in sleep patterns and overall mood. Addressing gut health through diet and lifestyle changes can positively impact your sleep.

  • Yes, various lifestyle changes can significantly enhance sleep quality. Establishing a consistent sleep schedule, creating a calming bedtime routine, limiting screen time before bed, and maintaining a comfortable sleep environment can all contribute to better sleep.

  • A sleep-friendly environment is typically cool, dark, and quiet. Consider using blackout curtains, earplugs, or white noise machines, and invest in a comfortable mattress and pillows to enhance your sleep setting.

  • Techniques such as deep breathing, progressive muscle relaxation, meditation, or gentle yoga can promote relaxation and make it easier to fall asleep.

  • Short naps (20-30 minutes) can be beneficial for some people, providing a quick energy boost. However, longer naps or napping too late in the day can interfere with nighttime sleep.

  • Keeping a sleep diary can help you monitor patterns and identify factors affecting your sleep. You can also use sleep tracking apps or devices to gain insights into your sleep cycles and quality.

  • Stress can significantly impact sleep quality. Techniques such as mindfulness, journaling, or speaking with a therapist or life coach can help manage stress and improve sleep.

  • If you wake up and can’t fall back asleep within 20 minutes, it’s recommended to get out of bed, engage in a relaxing activity, and return to bed when you feel sleepy again. Avoid looking at screens or doing stimulating activities during this time.

Working with Jessica: sleep coaching & CBT-I

 Everything you need to know about working with Jessica, what CBT-I involves, and what to expect from the programmes.

  •  CBT-I (Cognitive Behavioural Therapy for Insomnia) is the most effective long-term treatment for chronic insomnia, recommended ahead of sleeping medication by sleep organisations worldwide. It addresses the underlying thoughts and behaviours driving insomnia, not just the symptoms. Research shows it works for approximately 70–80% of people with chronic insomnia, with lasting results.

  • CBTi is clinically validated and endorsed as the first-line treatment for ongoing insomnia by leading organisations, including the Australasian Sleep Association, European Sleep Research Society, and American Academy of Sleep Medicine. It is widely regarded as the best available option for addressing sleep issues.

  • Research shows that CBT-I is effective for approximately 70% of individuals with chronic insomnia. This is comparable to the effectiveness of sleeping pills, but unlike medication, CBTi promotes natural sleep without side effects, providing a sustainable long-term solution.

  • Yes, CBTi is tailored to your unique sleep patterns and lifestyle. As your sleep coach, I will work closely with you to create a customised plan that fits your specific needs.

  • CBT-I may not be suitable for:

    • Individuals with significant medical conditions (under investigation, diagnosed, or treated).

    • Those suffering from unstable or degenerative diseases.

    • People with psychiatric disorders.

    • Individuals experiencing severe anxiety or depression.

    • Those with substance abuse issues.

    • Pregnant women or parents of young children.

    • Individuals at high risk for serious accidents or falls.

    • Those with sleep disorders other than insomnia, such as sleep apnoea or narcolepsy.

    • Children.

  • CBT-I is highly effective for many dealing with insomnia, but it may not be the solution for everyone. Some conditions can mimic insomnia symptoms and may require different interventions. It's crucial to understand your specific situation, so consult with a sleep coach and your GP for a thorough assessment.

  • Non-drug strategies like CBTi are the safest and most sustainable long-term solution for persistent insomnia. CBTi can be used alongside sleeping pills as you develop healthier sleep habits. Consult your doctor about tapering off medication if you've been using it for over a month to avoid rebound insomnia.

  • Acknowledging your exhaustion is the first step! You can start by adjusting your lifestyle and nutrition. If that doesn’t yield results, consult your healthcare provider about a temporary course of sleeping medication to help you regain energy, which could pave the way for committing to the CBTi programme for a lasting solution.

  •  Most people notice meaningful improvement within two to four weeks of starting CBT-I. A reliable, restorative sleep pattern typically develops over 8–12 weeks. Progress isn't always linear, but the overall trajectory improve consistently with the right support.

  • While funding for sleep-related treatments is limited, it’s worth checking your policy to see if it covers proactive steps toward sleep health.

  • This consultation allows you to discuss your sleep challenges and gain insight into my approach and programmes.

  • After the initial consultation, you’ll engage in a one-hour session to work out a tailored plan for you. Continuous support will be provided between sessions, including monitoring your Sleep Diary.

  • This programme offers CBT-I and nutrition coaching, which is usually delivered over 12 sessions. It provides a time-efficient and cost-effective solution. By the end of this programme, you can anticipate notable improvements in sleep quality and daytime energy, along with a foundation for ongoing enhancement.

  •   All of Jessica's sessions are delivered online via video call, making sleep coaching accessible anywhere in New Zealand and internationally. No GP referral required. You can start with a free 20-minute clarity call to find out if coaching is the right fit.

  • A sleep coach works with behavioural, nutritional, and lifestyle factors affecting sleep — often using CBT-Itechniques — without being a registered clinical psychologist. A sleep therapist delivers CBT-I in a clinical therapeutic context. In New Zealand, both can be highly effective for insomnia. The key question is whether the approach is evidence-based and personalised to you.