Adult Sleep Coaching – What You Need to Know


June 4, 2024 7 MIN READ

adult sleep coach

Imagine waking up feeling refreshed and full of energy, ready to take on the day with a clear, calm, focused mind and rested body. Getting the sleep your body needs transforms your days, helping you be a better spouse, parent, and coworker, and an adult sleep coach can help you get there.

Understanding the Need For An Adult Sleep Coach

People often struggle with falling asleep and staying asleep due to physiological and behavioral factors. A professional adult sleep coach can help identify and address the underlying issues that result in restless, fitful, frustrating sleep. Unlike a sleep doctor, who may diagnose and treat sleep disorders with medications or medical interventions, an adult sleep coach focuses on mindset, behavioral, and lifestyle changes. The role of an adult sleep coach is to provide a clear map and action steps to improve your sleep without having to continue relying on sleeping aids.

What Does a Sleep Coach Do?

Sleep coaches perform several roles, including:

  • Assessing Sleep Patterns: Evaluate your current sleep habits to identify core issues that prevent you from falling or staying asleep.

  • Creating Personalized Sleep Plans: Developing personalized relaxation strategies tailored to your specific needs, lifestyle, and sleep goals.

  • Teaching Techniques: Introducing relaxation exercises, breathing methods, and sleep hygiene tips to manage sleep anxiety and improve sleep quality.

  • Providing Support: Offer encouragement and adjustments to your plan as needed and support when things get difficult while working through your personal sleep coaching plan.

  • Monitoring Progress: Track your improvement over time and make further recommendations for sustained sleep health.

  • Educating on Sleep Science: Explaining how factors like mindset, diet, exercise, and daily routines impact sleep quality and quantity.

What is a Sleep Coach for Adults?

An adult sleep coach is a sleep specialist who addresses sleep issues unique to adults who suffer from falling or staying asleep due to lifestyle and psychological factors. Unlike baby sleep coaches, who deal with infants’ and toddlers’ sleep patterns, adult sleep coaches work with clients ages 18-70+ facing complex challenges like work-related stress, sleep anxiety, and lifestyle habits that keep natural sleep from happening.

How Is Adult Sleep Coaching Different from Sleeping Aids and a Sleep Doctor

Relying on sleeping aids can provide short-term relief but often doesn’t address the root causes of sleep issues. Similarly, a sleep doctor might focus on diagnosing and treating sleep disorders through medical means. However, an adult sleep coach takes a holistic approach by integrating proven sleep science, behavioral changes, and personalized coaching.

They look at many factors, not just the physical symptoms of poor sleep. Adult sleep coaches focus on improving sleep quality and ensuring long-term well-being without the side effects of medications.

Working with a qualified and experienced adult sleep coach empowers you to make meaningful, lasting changes to your sleep habits, unlike quick fixes or medical interventions that come with negative side affects.

Sleep Challenges Addressed by Adult Sleep Coaches


Adult sleep coaches provide specialized guidance to support individuals who struggle to either fall asleep, stay asleep, or both.

They assess sleep patterns, identify underlying mindset and behavior issues, and develop personalized mindset and lifestyle strategies to change your relationship to sleep. Unlike sleep doctors, who might prescribe medication, adult sleep coaches use cognitive behavioral techniques to address the thoughts and behaviors contributing to anxiety and sleeplessness in the first place.

Take cognitive behavioral therapy for insomnia (CBT-I) as an example. It focuses on modifying negative sleep thoughts and changing unhelpful sleep behaviors. This method helps achieve long-term improvements without relying on sleep aids. Many people, myself included, find some CBT-I techniques very beneficial, as they foster sustainable changes in how one thinks about sleep, resulting in improving sleep patterns; however, knowing how to apply what techniques when is really important for sleep progress.

Improving Sleep Hygiene and Routines

Adult sleep coaches can also help clients improve sleep hygiene and routines. At Sleep Science Academy, we’ve discovered that sleep hygiene can improve sleep quality, but it doesn’t actually solve the root of why someone is struggling with sleep.

Effective sleep hygiene practices involve maintaining a consistent sleep schedule, creating a peaceful sleep environment, and avoiding stimulants before bedtime. While these strategies can be beneficial, they may also lead to stress and over-obsession with sleep, potentially resulting in reduced sleep quality.

What’s the Difference Between an Adult Sleep Coach and A Baby Sleep Coach?

Adult sleep coaches only work with sleep issues adults face. Baby sleep coaches, on the other hand, focus on newborns and toddlers, addressing developmental sleep needs and working with parents. While both types of coaches aim to improve sleep patterns, the methodologies and challenges differ greatly.

For adults, sleep coaches examine mindset and lifestyle factors such as how you think about sleep, the amount of daily stress, diet, and exercise, all of which significantly impact sleep quality. This comprehensive approach makes adult sleep coaching particularly effective for managing adults’ chronic sleep issues.

Distinguishing Adult Sleep Coaches from Sleep Doctors

Adult sleep coaches provide a distinct function compared to prescribing sleeping aids and traditional sleep doctors. Although sleeping aids may offer temporary relief, they do not tackle the underlying causes of sleep disturbances. While sleep doctors are capable of diagnosing and treating medical conditions such as sleep apnea, their main emphasis frequently remains on pharmaceutical interventions.

In contrast, an adult sleep coach focuses on mindset, behavioral, and lifestyle changes, providing lifestyle tools for long-term, lifelong sleep improvement. They offer personalized sleep strategies, ongoing support, and education to set a foundation for lasting, healthy relationship to sleep.

Benefits of Working With An Adult Sleep Coach


An adult sleep coach tailors sleep strategies to your specific needs, goals and lifestyle. They assess your sleep struggles based on a comprehensive assessment, then they create a custom plan that aligns with your lifestyle, goals, and unique sleep challenges. For example, at Sleep Science Academy, our sleep coaches might introduce different ways of relating to sleep, relaxation exercises, breathing methods, sleep tools, techniques, and tips to manage sleep anxiety.

Long-Term Sleep Improvement and Health Benefits

Working with an adult sleep coach to overcome your sleep issues has life-long, long-term benefits. Unlike sleeping aids, which can only provide temporary relief, a sleep coach helps you make the necessary sustainable changes to have your sleep results last. By educating you on sleep science, a sleep coach enables you to understand how various factors impact your sleep and what to do about it. They monitor your progress and adjust your plan as needed, ensuring you make incremental improvements. Unlike a sleep doctor, who may focus on diagnosing sleep disorders and prescribing treatments, a sleep coach provides continuous support and motivation to help you achieve lasting improvement in your sleep, resulting in better overall health.

Evaluating Adult Sleep Coaching Services

One-on-One Coaching vs. Group Sessions

One-on-one adult sleep coaching offers personalized attention that is tailored to your specific needs. The sleep coach evaluates your specific sleep data and patterns, lifestyle, and environment to create a bespoke plan. Individual sessions allow for in-depth discussions, immediate feedback, and adjustments based on progress and challenges.

Group sessions provide support within a community of individuals all facing similar sleep challenges. While not as personalized, they offer shared experiences and collective encouragement. You get to learn from others’ experiences and discover that you are unique, but your sleep struggles are not. Often, our members quickly discover that they are either alone or broken and feel the group calls with newfound perspective and hope.

One of the many things that makes Sleep Science Academy’s online 8-week adult sleep coaching program so unique is our program offers both one-on-one adult sleep coaching and group sessions, both of which lead to powerful, lasting sleep improvements.

Key Considerations When Choosing an Adult Sleep Coach

When selecting a sleep coach, consider qualifications, experience, and, most importantly, their client testimonials and results. The sleep coach should be a certified sleep specialist with a proven track record of helping clients improve their sleep quality and quantity.

It is imperative to assess the coach’s methodology for improving sleep health. Certain coaches emphasize behavioral techniques such as Cognitive Behavioral Therapy (CBT), whereas others incorporate lifestyle coaching aspects of nutrition and physical exercise. Selecting a coach whose methods are congruent with one’s sleep objectives is crucial.

Another key consideration is to assess the level of support offered. Continuous monitoring and regular check-ins are vital for consistent progress. The best sleep coaches provide ongoing support and are readily available for consultations and adjustments to sleep progress plans.

Understanding the cost structure is crucial. Some coaches charge per session, while others offer packages.

What Does An Adult Sleep Coach Do?

An adult sleep coach examines what mindsets, lifestyle habits, and behaviors prevent natural sleep. After a comprehensive assessment, sleep coaches create a personalized plan that fits a client’s lifestyle, stress levels, and sleep goals. They also show clients how to manage sleep anxiety and stop obsessing over sleep as a problem and rather see it as a result.

Unlike a baby sleep coach who deals with little ones, an adult sleep coach tackles the unique issues adults have, such as job stress and lifestyle choices. This focus means they can offer strategies that really fit the complexities of adult life.

How It’s Different and Better Than Using Sleeping Aids and Seeing a Sleep Doctor

Sleep aids may offer temporary relief but often come with side effects and risk of dependency. Adult sleep coaches support clients to achieve sustainable improvements without relying on medication.

While a sleep doctor diagnoses and treats medical sleep disorders, a sleep coach complements this by focusing on behavioral and lifestyle changes. Sleep coaches address sleep habits and environmental factors that a sleep doctor might overlook or not have the time or expertise to address. Sleep coaches provide a more holistic approach to better sleep.

By selecting an adult sleep coach, clients can benefit from personalized guidance and holistic strategies that align with a client’s lifestyle, sleep objectives, and goals. This makes it a more effective and sustainable choice compared to other alternatives.

How Much Does Adult Sleep Coaching Cost?

Adult sleep coaching costs vary based on several factors, including the coach’s expertise, the duration of the program, and the level of support provided. Typically, the prices range from $200 to $5,000. Investing in an adult sleep coach can have long-term benefits for sleep quality and overall well-being and can be worth every penny.

Do Sleep Coaches Take Insurance?

Most adult sleep coaches do not accept insurance.

Do Adult Sleep Coaches Accept HSA or FSA Funds?

Some sleep coaching services accept HSA or FSA funds. This option provides a flexible way to invest in improving your sleep health at great savings. Verify with your insurance provider to ensure they allow the use of these funds for sleep coaching services.

Sleep Coaching FAQs

How Do I Know if Hiring a Sleep Coach is Right for Me?

Hiring an adult sleep coach is ideal if chronic sleep issues persist despite trying over-the-counter sleep aids or if you are looking for a more natural apporach to solving your sleep issues. If constant fatigue or difficulty sleeping affects daily life, a sleep coach or sleep specialist may provide the guidance needed for sustainable changes.

How Long Does It Take To See Results When Working With An Adult Sleep Coach?

A typical sleep coaching session with an adult sleep coach lasts 30 to 60 minutes. During these sessions, the coach assesses challenges, discusses lifestyle factors, and identifies areas for improvement. Regular follow-up sessions, each lasting 30 to 60 minutes, help track progress and adjust the plan as needed.

Aren’t Sleep Issues a Matter for Medical Professionals?

While medical professionals, like sleep doctors, address sleep disorders with a clinical approach, adult sleep coaches focus on mental, behavioral and lifestyle changes. Sleep doctors diagnose conditions like sleep apnea, whereas sleep coaches work on improving sleep quality by focusing on addressing the underlying cause of sleeplessness. Combining both can offer comprehensive support, especially when medical issues are ruled out by a sleep doctor.