Who is Dr Kat Lederle?
Dr Kat Lederle has gained her MSc in Biosciences in Germany. She also has a PhD from the University of Surrey in Human Circadian Physiology & Behaviour (the human body clock). Her PhD looked at the effects of light on human sleeping patterns specifically in the elderly. To date Kat has over ten years of experience in human circadian physiology research, and has advised airlines, petro-chemical and mining companies all around the world on the issue of fatigue and sleep deprivation. She joined The Sleep School as a consultant human sleep & fatigue specialist in 2015. Kat is trained in Mindfulness and Acceptance Commitment Therapy, and specialised with Dr Guy in the use of ACT for insomnia (ACT-I). She now runs The Sleep School Insomnia Workshops and 1-2-1 Clinic days helping clients in overcoming insomnia and getting back to living their lives in full.
Who is Dr Claire Durant?
Dr Claire Durant has a doctorate (PhD) from Bristol University, UK. Her thesis focused on the effect of treatments for severe depression on sleep. During her PhD, Claire also completed the Marie Curie international Sleep Research and Sleep Medicine Education Program. Claire has been working in the field of sleep and neuropsychopharmacology (the study of how drugs affect the central nervous system to improve understanding of the brain and behaviour) for the last 6 years, and lectures on sleep science at MSc level. She is passionate and enthusiastic about sleep education and joins the Sleep School to help run the ‘Sleep To Perform‘ workshop series.
Who is Dr Guy Meadows?
Dr Guy Meadows is a sleep physiologist, with a doctorate (PhD) from Imperial College, London. He has been working in sleep for the past 13 years, of which 9 have been dedicated to helping chronic insomnia sufferers. He is pioneering the use of Acceptance and Commitment Therapy for Insomnia and runs therapist training workshops for the British Association of Behavioural and Cognitive Therapists (BABCP). He has received additional training in Mindfulness-Based Cognitive Therapy at Oxford Cognitive Therapy Centre and Acceptance and Commitment Therapy (ACT) at Mindfulness Training Ltd. He regularly attends, presents and runs workshops at ACT workshops and conferences and receives monthly ACT supervision. He is in the process of researching the use of ACT with chronic insomnia. He also has a diploma in Cognitive Behaviour Therapy from John Seymour Associates and University of West of England. Dr Guy Meadows is not a psychologist, psychotherapist or a psychiatrist.
What are the Professional programme’s tools and techniques based on?
All education and tools are empirically research proven and based on Acceptance and Commitment Therapy (ACT). ACT has a large research base within the workplace proving it to be an effective tool for managing employee stress and anxiety and promoting resilience. For more information on ACT in the workplace research please read: https://workingwithact.com/what-is-act/act-in-the-workplace-research-references/
How many employees can attend the live sessions?
For best results we would advise group numbers of between 30 and 40 people, although it depends on the content being presented. We regularly run workshops with 4 or 5 high need individuals, but have also run sessions with over 1000 employees in one session.
Do you offer additional support for high need individuals?
Yes. Based on the results of the initial survey we’re able to identify high need areas within an organizations and offer up help in the form of 1-2-1 onsite clinic days and small group workshops.
When is the best time to run a Professional programme?
We run our programmes according to when works best for your organization. This could coincide with your busiest time of the year to ensure that your employees get the support they need. Alternatively, it could integrate with your existing well being strategy.
How long does it take to run a complete Professional programme?
Given the bespoke nature of the programmes they can vary in timing and length from days to months. On average, most programmes begin with the delivery of a series of live events over an initial 4 week period. Additional support workshops and 1-2-1 clinics days are then scheduled in the following months to maintain employee engagement and support.
What is the Sleep School Professional app?
The Sleep School Professional app is a digital support tool designed to help you improve the quality of your night time sleep so that you can perform at your very best during the day. Packed full of clinically proven tools and education to help manage stress, switch off from work and achieve great quality sleep, it offers you support when you need it most.
How effective is the Professional programme?
The effectiveness of the Professional programme is measured by surveying each client and their employees ‘before’ and ‘after’ completing the full programme. On average and across all companies we see the following results: - Sleep: 88% of employees report improvements in their ability to 'get good quality sleep' - Resilience: 76% of employees report improvements in their ability to 'manage daytime stress' - Transition: 83% of employees report improvements in their ability to 'switch off and detach from work after work'
What is the Sleep School Professional programme?
The Sleep School Professional programme drives employee wellbeing and performance by increasing employee night time sleep quality and reducing the negative effects of daytime stress on sleep. It does this by delivering bespoke live sleep education events and digital support products.
Do you run live onsite events?
Yes. All of The Sleep School’s Professional events can be delivered live onsite at your offices or online via webinar. We believe that having a live presenter is essential for boosting employee engagement and motivation both during and following the live sessions.
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.
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.
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
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.
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.
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.
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.
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.
Which Sleep School Insomnia service should I choose?
The Sleep 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.
What you will NOT learn at The Sleep School. . .
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 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 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.
What you will learn about on one of our workshops. . .
. . . why your insomnia started and how your actions right now might be keeping it fueled. . . . the truth about sleep and all of the unhelpful myths that surround it. . . . tools to calm your racing mind and live more in the present moment rather than spending all your time worrying about past poor quality sleep or how bad you will feel if you don’t sleep. . . . to notice and let go of the reoccurring stories in your head that tell you that won’t sleep or that constantly remind you of how many hours that you have left to sleep. . . . to free yourself from the unwanted emotions that keep you awake at night such as the anxiety, frustration, despair and/or loneliness of not sleeping. . . . to accept that the arrival just before bed of a raised heart rate, tight chest or a knot in the stomach does not have to spell out another bad night. . . . to be able to control the unhelpful urges that flood through the body in the middle of the night such as the desire to get up, drink alcohol and/or take more medication. . . . to start focusing your energy on getting back to living your life again rather than struggling with your sleep. . . . how to effectively manage any co-existing conditions that could be impacting your sleep such as excessive daytime stress, anxiety, depression and tinnitus, as well as any dietary or exercise problems.
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.
What does the Private 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.
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).
How can I download a copy of The Sleep School App?
The Sleep School App is available on: Apple iOS: Search for 'The Sleep School' in the iTunes App Store
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).
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 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.
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.
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.
How long does your programme take to work?
The length of time a programme take to work depends on the type of sleeping issues presented, as well as the motivation of the parents to implement the programme. On average most parents report improvements in their babies/toddlers sleep after the first few days, with consistent good sleeping habits being established within a month. In some cases, such as where the child's poor sleeping habits are well ingrained, they are reliant on multiple sleep aids or have learnt to sleep and wake at the wrong times, it may take longer.
What age children do you help?
The majority of babies that we see range from 3 months to 3 years of age. In certain circumstances we do see younger babies and older children.
Why should we get help?
Only 20% of children sleep through the night from birth, with the rest gently encouraged to do so. This means that the majority of new parents need to teach their children this vital life skill and here lies the problem. Whilst every parent we work with have based their actions on the best intentions, most are done whilst under the brain fog of sleep deprivation. In this state it can be incredibly challenging to decipher the best approach for your baby and stick with it, especially when so many approaches exist and everyone has a different opinion. At Baby Sleep School we aim to provide you with an objective (and well slept) view point, helping you to make the most helpful decisions for you and your baby.
What are your techniques based on?
At our Baby Sleep School we combine the latest scientific research and clinically proven techniques to ensure your baby sleeps through the night. All of the techniques are based on tried and tested behaviour modification programmes designed to gently encourage your baby to sleep. To help our parents we use a range of clinically proven mindfulness and acceptance based tools, all of which have been tried and tested at our Insomnia Sleep School.
Do you offer early or late sessions?
Our sessions run from 8am till 7pm. This ensures that you can receive the help you need, at a time that works best for you.
How do I know the programme will be right for my baby?
At our Baby Sleep School we recognize that every family is different, which is why all of our programmes are tailored to the specific needs of your baby and your family situation. We will work with you to devise the most effective and easy to implement approach for you and your baby.
Do you offer advice to parent as well?
Yes. Given that you (the parent) are responsible for implementing the programme, we see your sleep as an essential ingredient to its success. All of our programmes offer advice to parents on how to improve their sleep, as well as how to have more energy during the day by effectively managing the negative consequences of sleep deprivation.
Do you we need to visit a clinic?
No. All sessions are delivered via skype or phone as this has proven to be the most effective and popular delivery method for our parents. Given that you will be responsible for implementing the programme we do not need to meet your baby.
Do you do home visits?
We do not offer home visits as they are generally not needed. Once you’ve had your initial phone or skype session you’ll receive a plan of action guiding you how to teach your baby to sleep through the night.