Adult Sleep Support

Why Adults Need Sleep Support Too

Quality sleep is foundational to emotional well-being, cognitive function, physical health, and daily performance — yet studies show that 30–50% of adults experience insomnia symptoms, including difficulty falling asleep, staying asleep, or waking too early.

Persistent sleep struggles often lead to increased stress, irritability, reduced energy, difficulty concentrating, and heightened anxiety around bedtime. Many adults describe feeling “tired but wired,” stuck in a cycle of overthinking, or dependent on coping strategies that work temporarily but don’t lead to lasting change.

Behavioural sleep coaching offers tools rooted in CBT-I (Cognitive Behavioural Therapy for Insomnia), ACT (Acceptance and Commitment Therapy) principles, and behavioural sleep science to help you understand what’s fueling the sleep difficulties — and how to rebuild consistent, restorative sleep.

Reach out to learn more

Who This Service is For:

This service is ideal for adults who:

  • Struggle to fall asleep or stay asleep

  • Wake frequently or wake earlier than desired

  • Feel “tired but wired” at night

  • Experience racing thoughts or anxiety around bedtime

  • Have irregular sleep schedules or inconsistent routines

  • Want to reduce their reliance on naps or late-night coping habits

  • Have tried “sleep hygiene” without meaningful improvement

  • Want an evidence-based, non-medication approach to improving sleep

Common Sleep Challenges I support:

  • Difficulty falling asleep

  • Middle-of-the-night awakenings

  • Early morning waking

  • Insomnia patterns (acute or chronic)

  • Sleep anxiety or anticipatory worry

  • Overthinking and nighttime rumination

  • Circadian rhythm misalignment

  • Irregular sleep/wake schedules

  • Stress- or lifestyle-related sleep disturbances

  • Feeling unrefreshed despite “sleeping enough”

  • Adjusting sleep after life changes (parenthood, work stress, health events)

Contact for more information

My Approach to Adult Sleep Support

adult sleep coach ottawa

  • This involves a 90-minute (approximate) interview either over the phone or via Zoom. During this interview, we will explore:

    • Routines, habits, stressors, medical considerations, environment, and patterns contributing to sleep difficulties.

  • Sleep logs help us identify trends, reinforcing factors, and opportunities for improvement.

  • Your plan may include:

    • Sleep restriction therapy (gentle, individualized)

    • Stimulus control strategies

    • Cognitive reframing tools

    • ACT-informed strategies for managing worry

    • Circadian rhythm adjustments

    • Environmental & lifestyle modifications

    • Consistency and sustainable habit-building

    • Medical advocacy and support

  • We work collaboratively to implement your plan, troubleshoot challenges, and adjust strategies as your sleep improves.

  • You’ll learn the “why” behind your sleep patterns and gain skills you can use long after coaching ends.

What is CBT-i and ACT-i, and how I incorporate the two

Sleep difficulties rarely have a single cause, which is why no one approach works for everyone. Two of the most effective, well-researched frameworks for adult insomnia are CBT-I and ACT — each targeting sleep from a different angle.

CBT-I: Rebuilding the Foundations of Healthy Sleep

CBT-I is considered the gold-standard treatment for chronic insomnia. It focuses on:

  • Rebalancing sleep pressure

  • Reducing time spent awake in bed

  • Restructuring unhelpful habits

  • Rebuilding confidence in your ability to sleep

  • Changing thoughts that fuel sleep anxiety

CBT-I works especially well for people with:

  • Longstanding insomnia

  • Difficulty falling asleep or staying asleep

  • Over-reliance on unpredictable sleep schedules or coping habits

ACT: Easing the Mental Load That Keeps You Awake

ACT for sleep focuses on reducing struggle, pressure, and emotional reactivity around sleep. Instead of trying to force sleep, ACT helps you:

  • Work with racing thoughts, rather than fight them

  • Reduce the pressure to “sleep perfectly”

  • Build tolerance for discomfort or wakefulness

  • Create calming, values-aligned routines

  • Shift your relationship with nighttime anxiety

ACT is especially helpful when insomnia is tied to:

  • Stress

  • Anxiety

  • Perfectionism

  • Rumination

  • Emotional overwhelm

Why I Blend Both Approaches

Most adults benefit from a combination of behavioural change (CBT-I) and emotional/cognitive support (ACT).

Here’s how they work together:

  • CBT-I addresses the pattern — the behaviours that keep you awake.

  • ACT addresses the pressure — the stress and emotional load that makes sleep harder.

This blended approach allows us to find a balance that feels realistic, compassionate, and effective for your unique sleep story.

A Personalized Approach — Not One-Size-Fits-All

Some adults thrive with a structured CBT-I plan. Others need a gentler, ACT-informed path. Many need different tools at different stages.

My role is to:

  • Identify what’s actually contributing to your sleep difficulties

  • Choose strategies that feel aligned with your goals and lifestyle

  • Adapt and adjust as your sleep improves

Your plan will always honour your values, preferences, and pace..

Get in touch to learn more

Frequently Asked Questions

  • No. I do not diagnose medical sleep disorders (e.g., sleep apnea, restless legs syndrome, narcolepsy).
    If symptoms suggest a possible medical condition, I will recommend following up with your primary care provider or a sleep specialist in alignment with medical guidelines.

  • Most adults do not need a sleep study before beginning behavioural sleep support. However, if you experience symptoms such as:

    • loud snoring

    • choking or gasping in sleep

    • breathing pauses

    • severe daytime sleepiness
      …a sleep study may be recommended through your physician.

  • The approach is CBT-I informed, meaning it includes core CBT-I strategies (sleep restriction, stimulus control, cognitive-behavioural strategies) integrated with behavioural coaching and ACT tools. It is not psychotherapy or a replacement for licensed psychological treatment.

  • Many adults notice changes within 2–3 weeks. CBT-I-based strategies are often effective when applied consistently, even for long-standing insomnia.

  • Not necessarily. We look at how these habits affect your sleep specifically and make adjustments only when they are meaningful and manageable.

  • Yes. Behavioural sleep support and CBT-I–informed strategies can be used alongside prescription sleep medication. Many adults work on improving their sleep skills while continuing their current medication plan.

    However, I cannot provide guidance on starting, adjusting, tapering, or discontinuing sleep medications. Any decisions related to medication should be discussed with your primary care physician or prescribing provider. If improving your sleep leads you to consider changes to your medication, I’m happy to help you prepare for that conversation with your healthcare team.

  • All services are offered virtually across Ottawa, Ontario, and Canada.

  • Coverage varies by provider, but many families receive reimbursement through:

    • Health Spending Accounts (HSA)

    • Psychological or Psychotherapy coverage.

    I provide detailed receipts for reimbursement.

Get sleep support now.