Struggling with Sleep? A Sleep Coach Shares What Actually Works

Struggling with Sleep? A Sleep Coach Shares What Actually Works

Sleep is essential for our health, yet many of us struggle to get enough quality rest. Whether it’s trouble falling asleep, waking up during the night, or feeling unrefreshed in the morning, poor sleep can take a toll on our energy, mood, and overall well-being.

To shed light on this issue, we spoke with Kate Blyth, a Wānaka-based sleep coach who understands firsthand how frustrating sleep struggles can be. After battling chronic insomnia herself, Kate discovered Cognitive Behavioral Therapy for Insomnia (CBT-I)—the gold standard treatment for persistent sleep difficulties. It helped her reset her sleep patterns, and now, she works with clients using an evidence-based and holistic approach to improve their sleep.

Why Is Sleep So Important?

Kate explains that sleep is the foundation of good health.

"When we sleep well, everything feels easier—our mood improves, we think more clearly, and we make healthier choices throughout the day. But when we don’t get enough rest, it can impact everything from our immune system to our stress levels."

Common Sleep Struggles & How to Fix Them

Kate shared some of the most common reasons people struggle with sleep—along with practical strategies to help:

Trouble Falling Asleep?

Create a consistent bedtime routine. “Our bodies love rhythm. Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock.”

Waking Up in the Night?

"It’s normal to wake up occasionally, but if you find yourself lying awake for long periods, try not to stress. Get out of bed, do something calming (like reading under dim light), and return to bed when you feel sleepy again."

Feeling Tired in the Morning?

It’s normal to feel groggy when you first wake up due to sleep inertia—the lingering effects of sleep hormones as your brain transitions to wakefulness. To shake off that sluggish feeling, avoid hitting snooze and get exposure to natural light in the morning. “Ideally, step outside within the first hour of waking to help reset your body’s natural rhythm.”

Kate’s Top Tips for Better Sleep

✔ Keep a consistent wake-up time—even on weekends. A regular wake-up time helps regulate your internal clock, making it easier to fall asleep and wake up naturally.

✔ Aim for bright days and dark nights. Get morning sunshine, take your lunch break outside, and dim lights in the evening to support your body’s natural sleep-wake rhythm.

✔ Let go of trying to control sleep. The more pressure we put on sleep, the more elusive it becomes. Instead of forcing it, focus on creating the right conditions and allowing sleep to happen naturally.

✔ Approach sleep with a mindset of letting go rather than trying harder. Sleep isn't something we can 'achieve'—it comes when we allow it.

✔ CBT-I is a scientifically proven method for improving chronic sleep difficulties. This structured, evidence-based approach helps retrain your sleep patterns and break the cycle of insomnia.