Improve your sleep. Restore your energy.

Feel, think and function at your best

Helping you overcome sleep issues and achieve a good night's rest with CBT-I (Cognitive Behavioural Therapy for Insomnia ) & Personalised Nutrition and Lifestyle Strategies.

Improve your sleep. Restore your energy.

Feel, think and function at your best

Helping you overcome sleep issues and achieve a good night's rest with CBT-I (Cognitive Behavioural Therapy for Insomnia ) & Personalised Nutrition and Lifestyle Strategies.

CBT-I for improved sleep


CBT-I (Cognitive Behavioural Therapy for Insomnia) is an evidence-based, first-line treatment for chronic insomnia and one of the most supported psychological approaches for persistent sleep problems.


CBT-I has been extensively researched, with evidence showing improvements in.

 

 

❇️ The time it takes you to fall asleep (sleep onset)

 

❇️ The number of times you wake in the night

 

❇️ Sleep quality

 

❇️ Overall insomnia symptoms.


It works by addressing thoughts, behaviours and patterns that can unintentionally keep insomnia and problems with sleep going.

 

It is a lot more than just sleep hygiene.

 

CBT looks at the whole sleep picture, including your mindset and beliefs, worries and anxieties, sleep behaviours and daily routines.

It also looks at the biological factors that influence sleep.

Things like your body clock and circadian rhythm, sleep pressure, and stress response, and how these can influence when you feel sleepy, when you wake and how well you sleep.

 

Your nutrition & Lifestyle

If you want an even deeper, more personalised approach, we can look at your diet, lifestyle and wider aspects of your health that may be relevant to your sleep and energy.

This can include

looking at

❇️ Diet, food timing and evening eating

❇️ Caffeine, alcohol and other lifestyle factors

❇️ Stress, exercise and daily routines

❇️ Hormonal and liver health

❇️ Blood sugar and metabolic health, including markers such as HbA1c where relevant

❇️ Thyroid function

❇️ Inflammation and other relevant health markers

❇️ Histamine and other factors, where your symptoms and history suggest they may be worth exploring

We can use your symptoms, health history and any existing blood results to build a more complete picture and discuss whether any further investigation may be appropriate.

This support sits alongside CBT-I, rather than replacing it, giving you the opportunity to address both the sleep problem itself and the wider factors that may be affecting how you feel.

Why I'm particularly passionate about offering

CBT-I and sleep coaching

 

If you regularly lie awake, wake through the night or wake too early, you probably don't need me to tell you how frustrating it can be.

You've probably already experienced the tiredness, the brain fog and just feeling totally exhausted the next day.

We know that poor or insufficient sleep can affect pretty much everything about how you feel and function during the day. Your energy, concentration, memory, mood, appetite and motivation.

You might feel more irritable or emotionally reactive, struggle to find the energy to exercise, rely on more caffeine to get you through the day, or find yourself reaching for food and sugary snacks more often.

As one client put it perfectly:
“I feel like I'm running on empty all the time.”

Sleep is also closely connected to metabolic and overall health, influencing appetite, glucose regulation, stress hormones, energy regulation and recovery.

It is all these many, many reaons why I'm particularly passionate about offering CBT-I alongside sleep coaching!

“Improve your sleep, and you create a ripple effect across almost every aspect of your entire health and wellbeing!”

Sleep support grounded in science and real life.

I've spent more than 20 years working in health, including 12 years in the NHS, alongside more than a decade studying and working in nutrition and lifestyle medicine.

I'm trained in CBT-I and sleep health, as well as nutrition, physical activity, lifestyle medicine and breathwork.

My approach brings together the science of sleep with the realities of everyday life.

HOW IT WORKS

 

Before we start

You’ll complete some information about your sleep, current patterns and difficulties so we can understand what’s happening and tailor the work to you. On average most people see improvement in 3 – 5 sessions of 45 minutes. (We allow 1 hour for the first)

Session 1 - Understand your sleep

We’ll look closely at your sleep pattern, routines, behaviours, thoughts and beliefs around sleep, and the factors that may be keeping the problem going.

Sessions 2 - 3 - Change the pattern

We’ll use your sleep information to guide the core CBT-I strategies, focusing on the things most relevant to you. This may include sleep scheduling, stimulus control, working with thoughts and beliefs about sleep, and making changes to routines and behaviours that may be keeping the problem going.

You’ll have practical changes to work on between sessions, and we’ll review what happens, how your sleep responds, and adjust things as we go.

Session 4 - Consolidate

We’ll review your progress, tackle any remaining difficulties and develop a plan to help you maintain your changes in real life.

You also have the option of underpinning your CBT-I work with personalised nutrition and lifestyle support, looking at factors such as caffeine, alcohol, meal timing, exercise, stress, daily routines and other behaviours and health markers that can influence sleep.

"The aim is to understand your sleep, change the patterns that are maintaining the problem, and give you tools you can continue using in real life to get you sleeping through the night and thinking, feeling and functioning at your best"

➡️ Pilot price £45 - reduced pilot price available for CBT-I until 1st December 2026. (Further reductions for special populations)

To book and pay for your first sleep consultation, click just here.

If you would like to chat things over first, you can book a 20 minute chat just here.

Helping you become the sort of person who naturally lives well.

Where nourishing yourself, building strength, moving your body, sleeping well, finding calm and spending time outdoors aren't another thing to do but simply part of the life you love.

Sunshine & Strength is a publication for people who want to feel healthier, stronger and more alive. Through practical lifestyle habits, understandable physiology and realistic behaviour change, it aims to help readers build better health, one ordinary day at a time.

The science - and Practice - of Living well
Nutrition · Metabolic Health · Energy · Strength · Movement · Sleep · Stress · Habits

© 2026 Sunshine & Strength. Edited by Julie, BSc, PGDip (Nutrition & Lifestyle Science). Content on this site is for educational purposes only and does not replace professional medical advice.

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