FAQ's

Which Insomnia School service should I choose?

The Insomnia School has created a series of products to suit your individual needs enabling you to achieve good quality sleep in the fastest way possible. The Online Course is the perfect tool for anyone wanting to learn how to overcome their insomnia in their own time. With over 70 high definition videos and audio tracks, you can listen to the advice, practice the tools and receive continued support in your own time and at your own pace. It can be used as an insomnia recovery tool or as an excellent support tool to the live workshops and private clinic sessions. The live workshops offer an exciting group learning experience whereby you gain direct access to our sleep experts who will guide you through the essential tools needed for you to recover from your insomnia. You will also meet and spend time with other individuals who are going through the same as you. Private clinic sessions offer a highly bespoke experience whereby you get to work on a 1-2-1 level with one of our sleep experts. The sessions are tailored exactly to your needs and you leave with a personalised plan of action for you to follow.

How effective is the Insomnia programme?

In 2015 we completed an in-house clinical study to evaluate the effectiveness of the Insomnia School approach. We tracked the sleeping patterns of chronic insomnia sufferers for one year, after attending one of our one- day insomnia school workshop in central London. The results showed significant improvements across a wide range of sleep measures including: • 30% increase in total sleep time (4.8hrs to 6.8hrs) • 70% decrease in the time taken to fall to sleep (50 mins to 15 mins) • 72% decrease in the time taken to fall back to sleep (90 mins to 25mins). Click here (https://thesleepschool.org/effectiveness-of-the-sleep-school-approach/ ) to learn more about our research study and the results.

What is the difference between ‘acceptance’ and ‘resignation’?

This is a really common question and it is very easy to think that by accepting your insomnia you are choosing to just live with it for the rest of your life. In fact the opposite is true. Acceptance means choosing to accept your current poor sleeping situation now, so that you can respond in the most helpful way, taking you closer to what’s important to you in the future. In contrast, resignation is where you remain are resentful towards your current state causing all of your actions in the future to keep your stuck exactly where you are now and further away from where you want to be in life.

Does your approach have any scientific evidence to back it up?

Acceptance and Commitment Therapy (ACT) and Mindfulness have a fantastic evidence base across a wide range of treatment interventions including anxiety, depression and stress, many of which are associated with insomnia. The Sleep School is pioneering the use of these techniques within chronic insomnia because we believe that a change is required in the way in which insomnia is managed. Research and discussion supporting the use of ACT and Mindfulness for insomnia can be found here: Lundh (2005): http://contextualpsychology.org/Lundh_2005 Dalrymple et al., (2010): http://contextualscience.org/acceptanceandcommitmenttherapyforinsomniaact Meadows (2012): http://contextualpsychology.org/publications/incorporatingprinciplesfromacceptanceand_commi Kelly et al., (2014): http://contextualscience.org/files/3%20Feeling%20Refreshed_%20Psychological%20Flexibility%20and%20Perceptions%20of%20Sleep%20Quality%20in%20a%20Chronic%20Illness%20Sample%20Kelly%202014.pdf Gross et al., (2010): http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3077056/ Ong et al., (2012): http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466342/ Ong YouTube Talk: https://www.youtube.com/watch?v=MMkykVP_dqc

What does the 1-2-1 Clinic involve?

What do the initial clinic sessions involve? What: Initial Consultation Where: Little Venice, London Initial Consultation Price: £300 (2 hours) The initial consultation last two hours and is designed to be an in depth learning experience to start you on the path to natural sleep. All sessions start with an assessment of your insomnia risks, triggers and symptoms. From here Dr Kat will offer a helpful explanation as to why your insomnia is happening and what you can do to tackle it. During the session you will work through The Sleep School workbook with Dr Kat and create a tailor made sleep plan for yourself to take away. You will also discuss and practice specific tools and exercises for you to follow in the coming weeks. Following the session, you will receive weekly support emails designed to assist your practice and get you back to sleeping naturally once more. At the end of your initial consultation and based on your circumstances, your sleep doctor will discuss whether you will benefit from additional support sessions.

What do the follow up clinic sessions involve?

What: Consultation Where: Little Venice, London Follow Up Initial Consultation: £160 (1 hour) The follow up support sessions are typically scheduled for 3-4 weeks after the initial consultation. They offer an opportunity to discuss your progress, ask questions and learn additional tools to further improve your sleep and keep you on track.

How can I download a copy of The Sleep School App?

The Sleep School App is available on: Apple iOS: https://itunes.apple.com/gb/app/the-sleep-school/id815696864?mt=8 Android Google Play: https://play.google.com/store/apps/developer?id=The+Sleep+School&hl=en_GB

How long will it take for my insomnia to go away?

Everyone is different and so the exact length of time that it takes to start sleeping naturally again can’t be predicted. It does not take long to learn the tools, but it is the willingness of the individual to sit with their insomnia rather than try to control it that determines its longevity. All of the tools that we offer are designed to help people through this process as quickly as possible.

Do you see people who are on sleeping pills?

The majority of the clients who come to The Sleep School are regularly taking some form of prescribed, over the counter or alternative medication to help them sleep such as Zopliclone, Night nurse or Valerian root. Our aim is to teach you to trust in your natural ability to sleep without the use of medication. All sleep medication exit strategies are provided and performed under the guidance of the clients Doctor or GP and not by Dr Guy or Dr Kat (PhD).

Do you see people who are on anti-depressant medication?

Yes, the majority of clients who attend The Sleep School are taking some form of anti depressant medication such as Mirtazapine, Trazodone, Amitriptyline, and Sertraline. The intricate link between depression and insomnia means that most clients who experience an improvement in their sleep whilst on the plan also experience an elevation in mood. However all anti depressant medication exit strategies are provided and performed under the guidance of the clients Doctor or GP and not by Dr Guy or Dr Kat (PhD).

How long will it take me to recover?

The results of our 2015 in house clinical study showed that significant improvements across a wide range of sleep measures occurred within just 5 weeks, this included a halving of self-perceived insomnia severity. Further significant improvements were then reported at 10 weeks and then 6 and 12 months, all of which culminated in 86% of the participants becoming a ‘normal sleeper’, despite previously suffering insomnia for over two decades.

Can Dr Guy Meadows & Dr Kat Lederle prescribe sleeping pills?

Dr Guy and Dr Kat are not medical doctors and cannot prescribe sleeping medication. They are sleep physiologists, with doctorates (PhD) from Imperial College, London and the University of Surrey, respectively.

What is Acceptance and Commitment Therapy or ACT?

Acceptance and Commitment Therapy, or ACT, is a so-called “third wave” cognitive-behavioral model of psychotherapy. It is an empirically based psychological intervention that uses acceptance and mindfulness strategies together with commitment and behavior-change strategies, to increase psychological flexibility. ACT has a fantastic evidence base across a wide range of treatment interventions including anxiety, depression and stress, many of which are associated with insomnia. The Sleep School is pioneering its use in chronic insomnia because we believe that a change is required in the way in which insomnia is managed. ACT differs from traditional Cognitive Behavioral Therapy (CBT) in that rather than trying to teach people to control their thoughts, feelings, sensations, memories and other private events, ACT teaches them to “just notice”, accept, and embrace these events, especially previously unwanted ones. We believe that acceptance of insomnia is the key to recovering from it because you can’t control your sleep and the more you try the further away it goes.

What is Mindfulness?

Mindfulness is about being aware of your thoughts, feelings, sensations and urges in a non judgemental manner and accepting in the present moment. Mindfulness practice, inherited from the Buddhist tradition, is increasingly being employed in Western psychology to alleviate a variety of mental and physical conditions, including obsessive-compulsive disorder, anxiety, and in the prevention of relapse in depression and drug addiction. The Sleep School are pioneering its use within chronic insomnia because we believe it to be an effective tool in relieving insomnia symptoms by reducing the worry associated with poor sleep.

Why don’t you use Cognitive Behaviour Therapy?

The Sleep School chooses not to use traditional Cognitive Behavioral Therapy (CBT) approaches as it has found it to be of reduced effectiveness in the long term prevention of insomnia. In addition many of our clients report difficulty implementing the traditional approaches leading to poor adherence over time. In addition CBT approaches poor sleep from a control basis, something that we feel goes against many of the basic aspects of natural sleep. We choose to use Acceptance and Commitment Therapy (ACT) which teaches people to “just notice”, accept, and embrace their insomnia rather than trying to control it. The Sleep School believes that acceptance of insomnia is the key to recovering from it because you can’t control your sleep and the more you try the further away it goes.

What does the online course involve?

The Insomnia Online Course is a highly interactive digital support tool designed to help you overcome your insomnia. It consists of over 70 high definition videos and audio tracks designed to offer you advice, tools to practice and ongoing support to help your recovery from your insomnia in your own time and at your own pace. It works as a standalone product or an excellent support tool to the live workshops and private clinic sessions.

What do The Sleep School Workshops involve?

What you will NOT learn at one of our workshops. . .

We promise NOT to tell you to drink warm milk before going to bed or that you need to have a warm bath (unless you really want to!). You won’t need to wind down for hours before going to bed or have to get out of bed in the middle of night and do something boring and completely unrelated to getting to sleep. You won’t have to delve into your past or give your life story (unless you really want to). Just turn up and be ready to learn and start living your life again.

What do The Sleep School Workshops involve?

Do I need to read The Sleep Book if I am attending a class?

The Sleep Book delivers the complete Sleep School approach and is the supporting text for all Sleep School workshops. To achieve maximum benefit from the workshops and to start sleeping naturally once more, it is suggested that you read and use The Sleep Book during your recovery process. The Sleep Book is now available in print, ebook and audio.

Do I need to set aside a period of my life to do one of your classes?

The Sleep School knows that we all live busy lives and there is never a good time to start implementing a new plan. Everything we suggest is designed to be integrated into your normal life, after all that is exactly when you want to be able to sleep normally.

Am I the only one who suffers from insomnia?

No you are not alone chronic insomnia affects up to 25% of the UK population with females being the greatest sufferers. Our clients range from teenagers, new mothers, executives, retirees to professional athletes and come from all ethnic backgrounds and of all ages.

My sleeping seems to be is getting worse, when is it going to get better?

The Sleep School teaches you to sit with the fear of not sleeping so that you can weaken the grip it has over you and sleep naturally once more. In order for you to do this you need to experience poor sleep at the start of the plan rather than trying to avoid it. In this instance it could be said that poor sleep offers an opportunity to start practising all of the techniques that you learn and begin to start letting go of struggling with your insomnia. In some cases withdrawing from sleeping medication can cause your insomnia to worsen for a few days. However, the plan aims to limit this effect by providing you with the tools and knowledge to achieve good quality natural sleep.

SLEEP SCHOOL WORKSHOPS

What you will leave the workshop with

Everyone leaves with a copy of The Sleep School workbook. This details everything that was discussed and provides a clear explanation of what needs to be done to start sleeping naturally once more including exercises to practice on your own and homework to follow. You will also receive five support emails over 10 weeks designed to boost your practice and support you on your road to recovery.

Which Insomnia School service should I choose?

The Insomnia School has created a series of products to suit your individual needs enabling you to achieve good quality sleep in the fastest way possible. The Online Course is the perfect tool for anyone wanting to learn how to overcome their insomnia in their own time. With over 70 high definition videos and audio tracks, you can listen to the advice, practice the tools and receive continued support in your own time and at your own pace. It can be used as an insomnia recovery tool or as an excellent support tool to the live workshops and private clinic sessions. The live workshops offer an exciting group learning experience whereby you gain direct access to our sleep experts who will guide you through the essential tools needed for you to recover from your insomnia. You will also meet and spend time with other individuals who are going through the same as you. Private clinic sessions offer a highly bespoke experience whereby you get to work on a 1-2-1 level with one of our sleep experts. The sessions are tailored exactly to your needs and you leave with a personalised plan of action for you to follow.