Sleep Therapy in London and Online

When was the last time you felt like you got enough sleep? Sleep problems are widespread and can affect anyone. All it takes is a change of circumstances or a stressful experience, and your sleep schedule is at stake. Unfortunately, if these problems turn chronic, they might hurt your quality of life. Luckily, you don’t have to resort to taking sleeping pills just yet. At Therapy Central, you can receive help from experienced therapists using a treatment approach that suits your needs. If you don’t remember the last time you woke up feeling well-rested, keep reading to learn more about different sleep problems and how therapy can help.

If you’re struggling with sleep problems, contact us today to speak with our qualified psychologists.

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Sleep Therapy in London and online

What are the Common Types of Sleep Problems and their Signs?

Sleep problems describe conditions that prevent you from falling asleep, keep you awake at night, wake you up early or disrupt your sleep in any other way. As a result, you might end up waking up tired and develop a negative relationship with sleep.

1. Insomnia

Insomnia is defined as an inability to get to sleep. It is one of the most common sleep disorders affecting around 31% of people in the UK. [1] Insomnia might make you wake up throughout the night or early in the morning and make it impossible to get back to sleep. This sleep disruption might negatively affect your mood. It can often make you irritable even if you get more than the minimum amount of sleep you need. You might also find it hard to concentrate and have a nap during the day despite feeling tired.

2. Restless leg syndrome

As the name suggests, restless leg syndrome is an overwhelming urge to move your legs, typically at night. It can involve involuntary jerking of your limbs and crawling sensations, which disrupt your sleep.

3. Sleep Apnea

Sleep apnoea describes a condition where your breathing is unnatural at night. Sleep apnea might make you feel drowsy during the day even though you have no recollection of disrupted sleep at night. The symptoms include loud snoring, gasping or choking noises, sore throat, dry mouth upon waking up, unexplained headaches, and irritable mood. It might be difficult to diagnose if you live on your own, but it’s worth looking into if you struggle with daytime drowsiness. If left untreated, it can lead to various cardiovascular problems.

4. Narcolepsy

Narcolepsy is a neurological disorder where the suffered experiences episodes of extreme daytime sleepiness. If you have narcolepsy, you might suddenly fall asleep while performing daily tasks. Even though it develops slowly over time, it might put you in dangerous situations if you, for example, fall asleep while riding a bike. The symptoms to look out for include difficulty staying awake and falling asleep without warning during the day, temporary muscle weakness, unexplained headaches, sleep paralysis, memory problems and eventually, hallucinations.

5. Parasomnias

Parasomnias are characterised by abnormal experiences while sleeping, falling asleep, or waking up. The most common types include:

  • Sleep paralysis
    Sleep paralysis is a distressing state where you’re partially awake but can’t move your body. You might hallucinate and be aware of what’s going on around you at the same time. If the hallucinations are particularly vivid and scary, you might start being afraid of going to bed.
  • Teeth grinding
    This condition makes you clench your jaw while you’re asleep, leading to many dental problems.
  • Sleepwalking
    Sleepwalking refers to walking around while you’re sleeping, but it can be more than that. You might engage in repetitive movement and daily tasks. Apart from disrupting your sleep, this condition can put you in danger as you aren’t aware of what you’re doing.
  • Exploding head syndrome
    This condition refers to auditory or visual hallucinations you might experience before falling asleep or waking up. Sufferers typically hear a loud noise or see a flash of lights which might cause intense fear.

What Causes Sleep Problems?

If you’re struggling with sleep, you aren’t alone. According to recent statistics, up to 67% of adults in the UK suffer from one or more sleep conditions. [2] Many people might not even realise they do and attribute their tiredness to a stressful lifestyle and getting very little sleep. Here are some common causes and factors that can develop sleep problems even if you handle stress well:

  • Low mood
  • Worries about the future
  • Increased technology use (particularly at night time and in bed)
  • The pressure to be productive all the time
  • Working at night
  • Taking medications that can affect sleep
  • Drinking alcohol, caffeine, or consuming certain drugs
  • Having an unhealthy lifestyle in general (e.g., unhelpful eating habits)

Sleep problems can often be linked to mental health issues such as depression or anxiety. Some disorders, such as narcolepsy, can be caused by genetics. In other cases, medical conditions may be an underlying cause. For example, asthma is linked to poor sleep quality.

When Should I Get Help for Sleep Problems?

Sleep doesn’t just make us feel good. It is essential to our body’s functioning. It allows us to concentrate, make memories, reduce stress, and keep our immune system healthy. If you let your sleep problems turn chronic, you’ll soon realise they affect every area of your life. You might struggle to pay attention at work, and your performance will suffer. You might become irritable and snap at your loved ones, making it difficult for you to maintain relationships. You might eventually develop additional physical and mental health problems.

If this sounds familiar, you should get help as soon as possible. Chronic insomnia is particularly difficult to treat because mental health difficulties typically cause it. If you’re affected by anxiety, feeling alert might prevent you from getting sleep, increasing the stress even more. In the end, you might become trapped in a so-called vicious cycle of insomnia. When you can’t fall asleep, you might worry about waking up tired, which produces anxiety that your mind might begin to associate with sleep.

Can Therapy Help with Sleep Problems?

Yes. Therapy can effectively treat sleep problems, especially if the disorder has a psychological or environmental cause. For example, talking therapies such as Cognitive Behavioural Therapy (CBT) are a good treatment option for insomnia. [3] Since mental health issues often cause insomnia, the goal of therapy is to address them while offering practical tools to improve your sleep quality from the get-go.

Nonetheless, if you suspect other sleep disorders are present, such as sleep apnea or restless leg syndrome, reach out to your GP to rule out other conditions. You might have to be referred to a sleep clinic in some cases. In others, you might benefit just from changing your lifestyle.

The causes of sleep problems might be a combination of a few factors but don’t worry. At Therapy Central, our therapists draw upon therapy approaches that are shown to be effective for treating a range of sleep issues.

What are the Benefits of Sleep Therapy and How Does It Work?

If you’ve been struggling with sleep problems for a long time, you might not even remember what waking up well-rested feels like. Luckily, sleep therapy can help you reconnect with your old self and learn to enjoy life again. Since therapy also addresses underlying mental health difficulties, your quality of life after receiving treatment is likely to be even better than before you developed your sleep problems.

CBT for Insomnia

Insomnia is defined as an inability to get to sleep. It is one of the most common sleep disorders affecting around 31% of people in the UK. [1] Insomnia might make you wake up throughout the night or early in the morning and make it impossible to get back to sleep. This sleep disruption might negatively affect your mood. It can often make you irritable even if you get more than the minimum amount of sleep you need. You might also find it hard to concentrate and have a nap during the day despite feeling tired.

Learning better Sleeping Habits

You’ll also be encouraged to develop healthier sleeping habits which include eliminating factors that interrupt your sleep. For example, your therapist will advise you to avoid naps and caffeine. You might be asked to go to bed at the same time each night and get out of bed if you can’t fall asleep within 20 minutes. You might also be encouraged to decrease your time in bed doing activities other than sleeping. For example, not using a laptop in your bed, not reading in bed or doing (almost) anything that doesn’t include sleep.

Mastering Sleep-Hygiene

Additionally, your therapist will teach you how to increase your sleep hygiene. For example, not using electronics before bed and exercising early in the day are known to offer a big help. You’ll also be advised to create an inviting sleep environment that involves keeping your bedroom cool and quiet.

Relaxation Techniques

Lastly, relaxation techniques will be introduced to help you decrease stress and calm your mind when you’re trying to fall asleep. These techniques might include guided meditation that puts you in a more restful state or progressive muscle relaxation that involves tensing muscle groups and then relaxing them.

Better than Sleeping Pills!

Unlike sleeping pills, therapy recognises an association between our thoughts, feelings, behaviours, and sleep patterns and can result in long-term benefits. It will help you restore your relationship with sleep, and you’ll emerge as a happier, healthier you.

How Long Does Therapy for Sleep Problems Last?

The length of the therapy depends on each person. Some might see significant changes within 6-8 sessions.

Does Online Therapy for Sleep Problems Work?

Yes, it does. The techniques used in CBT for Insomnia (CBT-I) can be effectively worked on online. Studies show that there aren’t significant differences in the effectiveness of treatment across the online and face-to-face treatment groups. [4] Both methods of delivery can improve sleep quality and alleviate symptoms of depression and anxiety.

Tips to Start Managing Your Sleep Problems Today

If you want to improve your sleep, you don’t have to wait for therapy. You can make improvements today.

1. Follow the rules of a sound sleep hygiene

Help your body get back on track by introducing a more regular routine. For example, make sure you go to bed at the same time every night, reduce distractions by avoiding electronics two hours before bed and don’t lie awake if sleep doesn’t come in a few minutes. Get up and do something to distract yourself, such as walking around the house, reading a book or drinking herbal tea (without caffeine), then try again.

2. Keep a journal

How often do you find yourself tucked in bed, only to be haunted by negative thoughts? One minute you might be thinking about something pleasant, then suddenly worrying about a significant event that’s three weeks away. To reduce overthinking, keep a journal to write down your worries before bed. It will lead your brain into thinking you’re prepared for what’s to come and calm your mind, allowing you to fall asleep more easily.

3. Exercise regularly

When was the last time you were physically tired? If you’ve struggled with sleep problems for a while, you’re likely familiar with mental exhaustion. This might even prevent you from engaging in a physical activity you like. Still, it’s essential to fit a bit of exercise into your schedule, no matter how small. You can start by going on daily 10 min walks or doing yoga. These activities will help your body relax, making it easier to fall asleep.

4. Stop drinking caffeine

This one is especially hard as sometimes the only way to deal with exhaustion is to make a strong cup of coffee. Unfortunately, this only fuels your sleep problems and doesn’t solve the issue in the long run. Try to gradually reduce the amount of caffeine you drink every day and avoid drinking any coffee after 3 pm.

5. Try to accept you’re struggling with sleep

Remember to tell yourself sleep issues are just temporary. If you give it too much importance, you’ll only feel more and more frustrated and even less likely to fall asleep. Try to practise mindfulness which can help you sit down with your thoughts and observe negative feelings instead of engaging with them. This accepting and observing attitude is more likely to allow your mind to naturally switch off and drift asleep.

Our Therapists Specialised in Sleep Problems

All of our therapists are qualified psychologists, psychotherapists or counsellors registered with several professional bodies. These include the Health and Care Professions Council (HCPC), the British Psychological Society (BPS), as well as BACP, UKCP and BABCP.

Our therapists use CBT-I (Cognitive Behavioural Therapy for insomnia) to help address the underlying causes of your sleep problems and offer practical tools to improve the quality of sleep and your overall quality of life.

Get professional help and Sleep Therapy in London or Online today. Contact us for a free 15 min consultation with an expert therapist to see if our help would fit your needs.

Dr Gail Freedman

Counselling Psychologist

Dr. Josephine Swede

Counselling Psychologist

Yifat Hollander

Counselling Psychologist

Dr Moyosore Adofo

Counselling Psychologist

Dr Margot Brink

Counselling Psychologist

Dr Joanne Warren

Clinical Psychologist

Anita Sommers

Psychotherapist

Dr Pablo Sabucedo

Clinical Psychologist

Dr Soha Daru

Counselling Psychologist

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Testimonials

⭐⭐⭐⭐⭐

The Therapist l had was absolutely brilliant with me. He had patience with me and bit by bit l gained a little of confidence to try and get out and go on the buses.

He deserves an award and if l could l would in the beginning l thought how is this person going to get me back on public transport but he did he gave me the confidence l lost and now have back.

I will never forget him and what he has done for me. I wish him nothing but the best in his life.

(Patricia)

⭐⭐⭐⭐⭐

My therapist was excellent. I highly recommend her and I am truly thankful for my sessions, I left feeling confident and positive.

The mental tools, systems and approaches I have been able to develop with her and use in my life have been hugely beneficial.

Thank you to all at Therapy Central.

(John)

⭐⭐⭐⭐⭐

The Therapist really gave me the space to talk and express my feelings and fears in a very comforting environment.

She was there not only to listen, but challenge my thinking, guide me during the uncertainty I was experiencing and give me useful and practical tips to improve my mental health and wellbeing. Highly recommended!

(George)

⭐⭐⭐⭐⭐

Working with the therapist has been a life-changing experience. Each session has been invaluable, helping me gain a good understanding of CBT methodology enabling me to incorporate ways to combat stress and anxiety in my daily life.

The Therapist shows that she really cares and has the ability to make you feel calm whilst discussing any personal issue. 

(Richard)

Fees & Insurances

Therapy, Counselling and CBT sessions are 50 minutes long and are usually held at regular weekly time slots.

Free
15 Minute initial
Phone consultation

£75 -£95
Psychological Therapy/
Counselling (Self-funded)

£105 - £120
Couples Therapy/
Family Therapy

Covered by
Your Private Healthcare Insurance Provider

All of our therapists are registered with several insurance providers, such as AXA PPP, Simplyhealth, Aviva, Cigna (UK/US), Vitality and WPA. If you wish to use your personal or employee private healthcare insurance to cover your sessions, please highlight this in your contact form below.

Sleep Therapy in London and Online

All of our therapists are qualified psychologists, psychotherapists or counsellors registered with several professional bodies. These include the Health and Care Professions Council (HCPC), the British Psychological Society (BPS), as well as BACP, UKCP and BABCP.

Our therapists use CBT-I (Cognitive Behavioural Therapy for insomnia) to help address the underlying causes of your sleep problems and offer practical tools to improve the quality of sleep and your overall quality of life.

Contact us for a free 15 min consultation with a sleep therapist to see if our help would fit your needs. You can also get in touch via email at info@therapy-central.com or call us at (+44) 020 348 82797.

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    FAQ

    What happens after I make an enquiry?

    After receiving your enquiry we’ll contact you to organise a FREE phone consultation. You will be able to tell us more about your specific circumstances and needs and ask any questions you have. Then, if you want to proceed with therapy or counselling, we’ll match you with the therapist(s) with the best expertise to help you with your challenges and send you a list of their available appointment slots. If you’re satisfied with one of these, we can then go ahead and book your first appointment. You can also request to work with a specific practitioner and, depending on availability we’ll try accomodate this.

    What happens at my first appointment with the therapist?

    Your first session will likely be different than future appointments. You and your therapist will get to know each other and will begin to build a working alliance. It will be a chance to have the confidential space to express your circumstances, feelings and thoughts and being listened to with depth, attention, empathy and without judgement . Your therapist will likely ask you more about your reasons for seeking therapy, and any symptoms you’re experiencing. You may also be asked questions about your past and the history of your issues, as well as how they currently impact your life in the present. Finally, your first session may be a powerful place to discuss what you would like to achieve with therapy and agree on the length, methods and approaches of treatment.

    Is online therapy effective?

    If you choose online over in-person therapy rest assured that this has been proven to be just as effective as regular face to face therapy, and in some cases even more effective. In addition, choosing online therapy brings additional benefits, for example avoiding longer waiting times, greater flexibility with appointments and you won’t need to travel to our practice. You can enjoy online therapy from the comfort of your home.

    How long the Therapy/counselling sessions last?

    Therapy/counselling sessions last 50 minutes and are held at regular weekly time slots. On occasions we are able to allow some flexibility. This can be discussed with your therapist.

    Do you offer reduced rates/concessions?

    We offer low-cost rates at £60 per session to people with a low income, unemployed or students. Please highlight in your enquiry if you would like a concession rate and how you qualify for this. Depending on the availability of our therapists, we’ll do our best to accommodate your request.

    Do you have a cancellation policy?

    We have a 48 hours no-fee cancellation policy. However you will be charged for sessions missed without giving the full notice.

    Our Practice in Central London

    Our comfortable and confidential therapy rooms are conveniently located 3 min walk from Oxford Circus station, in Central London (see map below). Change starts with Talking!

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    We're registered with AXA PPP healthcare, AXA therapists, AXA counselling, Aviva, Vitality, Cigna, BPS, HCPC, BABCP
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