The Woolcock Institute of Medical Research

Professor Ron Grunstein, leader of the Woolcock’s Sleep and Circadian Research group, told a 2019 Parliamentary Inquiry into Sleep Awareness that there was little evidence that Australians were getting less sleep than previously, stating that data suggests “average sleep duration has not changed much in the past two decades.” Scientific reports of poor sleep quality, however, have increased over the years in Western society, he added.

Since then, we’ve lived through COVID lockdowns which saw a significant worsening of sleep quality that’s yet to rebound. and a cost-of-living crisis that’s keeping many up late at night. There is now increased community awareness of just how important sleep is for both our physical and mental health.

At least one in three of us still aren’t getting enough sleep. More than eight in ten of us wake at least once during the night every night and about 1 in 10 Australians have at least mild insomnia at any given time.

RELEARNING YOUR SLEEP

While it’s important to first rule out sleep disorders as the cause of your restless nights and sleepy days, it could be lifestyle factors, environmental factors, poor bedtime habits or poor sleep hygiene.

That’s where a sleep coach comes in.

They’ve been around for years, mostly associated with sleep training for babies and young children – providing parents with education, support and advice. Increasingly, though, they’re working with adults who need to hit the reset button on their sleep programme.

Since returning to Sydney in 2022, Tracey Martin has provided online sleep coaching to hundreds of sleepy Australians. Having previously worked as a paramedic and nurse, she decided to expand her skills by completing basic and advanced Cognitive Behavioural Therapy for Insomnia (CBT-I) training, considered the first-line treatment for insomnia and more effective than drugs. She subsequently worked at the sleep diagnostic unit at The International Health Centre in The Hague and ran the sleep programme at the European Space Agency.

TRAINING AS A TEAM

She has now joined the team at the Woolcock Clinic, will be running group classes based on a Woolcock-approved CBT-I programme and is available for one-on-one coaching sessions.

The group sessions, designed in collaboration with Woolcock researcher and sleep psychologist, Professor Delwyn Bartlett, help you re-learn sleep and become confident about gaining control of your nights and days. That includes exploring the many myths surrounding sleep, discussing lifestyle and environmental factors, learning healthy habits, simple relaxation techniques and strategies to manage a “noisy brain”. The five one-hour group sessions with four patients cost $450 (no Medicare rebate, check with your private health insurer about any benefit).

Tracey says that anyone who’s unhappy with their sleep, wants to learn how to improve it and has had underlying sleep disorders or untreated mental health issues ruled out as the cause can benefit.

“Many people thrive in a group dynamic and benefit from the support of others who are going through the same issues,” says Tracey. “Sometimes it helps just knowing that you’re not alone.”

ONE-ON-ONE TIME

Individual coaching sessions, on the other hand, focus on your specific needs and provide a more personal, tailored approach. They can be conducted online or at the Woolcock Clinic.

“Every patient is different in the sleep world and individualised sleep coaching means I can provide specific advice based on that patient’s habits, lifestyle and environment. That can be something as seemingly trivial as the height of your pillow, the design of your alarm clock or lamp, or the fabric used in your bed linen,” says Tracey.

“Different relaxation techniques and sleep strategies work for different people. Working one-on-one means we can find what’s right for them.”

While most people with insomnia have some level of anxiety and relaxation techniques can help, Tracey says not addressing sleep issues can cause further problems, both physical and mental.

“That’s what makes it so exciting to be joining the multidisciplinary team at the Woolcock, which includes sleep physicians, psychologists and psychologists to address everyone’s sleep needs.”

Find out more

• Sleep services at the Woolcock Clinic
• Insomnia Clinic
• Relaxation Strategies for Insomnia
• Learning Better Sleep
• Sleep Myths and Expectations