TL;DR

• Customized sleep coaching involves personalized strategies to improve sleep quality and duration.
• It often includes app-based support, text communication with coaches, and educational modules.
• Programs can significantly reduce sleep latency and wake after sleep onset while increasing total sleep time.
• Sleep coaching is beneficial for individuals without severe sleep disorders and can reduce reliance on sleep aids.
• Future research is needed to explore long-term effects and efficacy across diverse populations.

What is Customized Sleep Coaching? 🤔

Customized sleep coaching is a personalized approach to improving sleep health, often involving a combination of technology and human interaction. This method tailors sleep improvement strategies to individual needs, using tools like mobile apps, text-based communication, and educational resources. The goal is to enhance sleep quality and duration without relying on pharmacological interventions.

How Does App-Supported Sleep Coaching Work? 📱

App-supported sleep coaching programs, such as Sleep Reset, provide users with a comprehensive suite of tools to track and improve their sleep. These programs typically include a sleep diary, educational modules, mindfulness exercises, and progress tracking. Users receive ongoing support from trained coaches through text-based communication, which helps them apply sleep and circadian principles like sleep hygiene and relaxation techniques (Grandner & Gorovoy, 2023; Gorovoy et al., 2023).

What Are the Benefits of Sleep Coaching? 🌟

Sleep coaching has been shown to improve various aspects of sleep, including:

Sleep Efficiency (SE): Participants in sleep coaching programs often see an increase in SE, which measures the percentage of time spent asleep while in bed (Grandner & Gorovoy, 2023; Gorovoy et al., 2023).

Total Sleep Time (TST): Many users experience an increase in TST, leading to more restorative sleep (Grandner & Gorovoy, 2023; Gorovoy et al., 2023).

Sleep Latency (SL) and Wake After Sleep Onset (WASO): These programs can reduce the time it takes to fall asleep and the duration of wakefulness after initially falling asleep (Grandner & Gorovoy, 2023; Gorovoy et al., 2023).

How Does Sleep Coaching Compare to Traditional Methods? ⚖️

Who Can Benefit from Sleep Coaching? 🛌

Sleep coaching is particularly beneficial for individuals without severe sleep disorders. It is effective for those experiencing subclinical sleep issues, such as difficulty maintaining sleep continuity or achieving sufficient sleep duration. Programs have shown significant improvements in sleep quality for short sleepers and those with low baseline sleep efficiency (Grandner & Gorovoy, 2023; Gorovoy et al., 2023).

What Are the Challenges and Future Directions? 🚀

While sleep coaching shows promise, challenges remain. Ensuring adherence to sleep schedules and maintaining engagement over time can be difficult. Future research should focus on:

References:

Long-term Efficacy: Exploring the sustainability of sleep improvements over extended periods (Grandner & Gorovoy, 2023; Gorovoy et al., 2023).

Diverse Populations: Examining the effectiveness of sleep coaching across different demographic groups (Grandner & Gorovoy, 2023; Gorovoy et al., 2023).

Integration with AI: Leveraging AI to enhance personalization and engagement in sleep coaching programs (Liu et al., 2024; Shim, 2021).