Jill Wigmore-Welsh MSc MCSP HCPC - Sleep Therapy and Support for Dreams.

Practice in Reading and Online across the UK:

Online Appointments between 8.00 and 19.00 BST / GMT.

Specialist Advanced Practice Physiotherapist, Sleep Therapist, Behavioural Psychologist/Psychotherapist Hypnotherapist & Performance Coach

My fees align competitively with similarly qualified, registered and experienced national providers.

Initial Conversation – 20 minutes £20 we decide which route is best for you. Click HERE to Book An Initial 20 Minute Conversation: You will be taken straight to the booking diary.

Examples of Three Possible Follow on Options for Sleep Problems:

1. Standalone Sleep Reboot £100 – After the call: a 60 minute Telehealth or at the practice in Reading appointment: It could include tailored guidance, practical input, creating a mini sleep plan, talking through a specific sleep or recurring dream problem. Total Fee £100

2. Rewire Sleep £350 – Sleep support spread over 6 weeks. £350

Week 1- After we meet on the call, you complete a detailed questionnaire, keep a diary, track your sleep and send the data back to me before we meet again. I analyse everything so the first 60-minute meeting via Telehealth or at the practice in Reading is spent on solutions so you leave knowing what to get started on: (I email across details after the call as well).

Week 3 – meet again online or at the practice in Reading for 45 minutes and troubleshoot what’s working, what’s not, and adjust your approach.

Week 5 – We meet again online or at the practice in reading for 45 minutes Fine-tune your toolkit to bring your sleep to optimal performance to ensure you have everything you need to continue forward. Total fee £350

3.Sleep Re-Storied – £895 After the first call: 12 weeks support, therapy and coaching, this plan is for more complex long standing sleep problems, individuals with neurodivergent sleep problems and/or menopause sleep problems and review. £895

Note: A limited number of concessionary places are available for full-time UK university students, apprentices and lower-paid key workers who are resident in Reading, Berkshire. Proof of eligibility and current status required.

Examples of Two Possible Follow Options after the Initial Conversation about Problem Dreams & Nightmares:

1. Standalone Dream Review (New Problems) £100 – After the Call: a 60 Minute Telehealth or at the practice in Reading appointment: It could include tailored guidance, practical input, creating a mini Dream Re-Storying or Imagery Rehearsal Plan, talking through a specific Dream problem. Total fee £100

2. Dreams Re-Storied – This bespoke plan is for more complex long standing dream and nightmare problems. After the free call: An initial in depth 60 minute consultation via Telehealth or at the practice in Reading exploring your problem dreams and making recommendations on support. Progressing to include between 8 and 12 weeks support, therapy and coaching and review: Total fee £750 to £895

How to Sleep Better Clinic — Specialist Sleep Therapy in Reading, Berkshire

Help with your sleep is just a call away.

The How to Sleep Better Clinic is based at 218 Tilehurst Road (Opposite Prospect Park), Reading RG30 2NE, with online appointments available across the whole of the UK.

If you are struggling with insomnia, poor sleep, or sleep problems connected to a health condition, you are in the right place. The clinic offers specialist, evidence-based sleep treatment delivered by Jill Wigmore-Welsh MSc HCPC FRSPH — a specialist advanced practice Physiotherapist, Sleep Therapist, qualified Behavioural Psychologist, psychotherapist, and Performance Coach.

Jill is a BBC Radio sleep expert with nearly 25 years specialist sleep experience.

SPECIALIST SLEEP DISORDERS

SPECIALIST PROGRAMMES TO HELP SLEEP:

How to Sleep Better help for:

Insomnia (including chronic & trauma related)
Menopause-Sleep Problems
Neurodivergent Sleep Problems
Pain Related Sleep Problems
Post-viral fatigue & sleep disruption
Stress and anxiety related sleep problems

These are some of the complex conditions I work with in my specialist clinical practice. As an BBC Radio Sleep expert, committed individuals seek me out for my track record in creating bespoke programmes that deliver the results they want.

How to get Better Sleep Clinic provides trauma-informed, caring, science based help, for anyone struggling with sleep or stress. Book an appointment for personal expert support from an advanced clinician. No waitlists, just real help for real people.

Start your wellbeing journey to rested, recharged and feel like yourself again.

A limited number of concessionary places are available for full-time UK university students, apprentices and lower-paid key workers. Proof of eligibility and current status required..

Who is Jill Wigmore-Welsh?

Jill is one of the UK’s most experienced specialist sleep practitioners. With triple qualifications as a specialist advanced practice Physiotherapist, Behavioural Psychologist/Psychotherapist (including hypnotherapy) and Performance Coach. She has specialist expertise in trauma awareness, and mind-body trauma treatment. Her approach goes significantly further than standard sleep advice or generic CBT-I programmes.

She is HCPC registered, Fellow of the Royal Society for Public Health, trauma-informed, and has developed the Faster Sleep Programme — an integrated method combining CBT-I, MBSR, motivational interviewing, somatic practices, and mind-body trauma treatment. She has been helping people sleep well since 2008.

Jill is particularly known for her work with complex, longstanding mind-body trauma and sleep problems — including cases where other approaches have not worked — and for her specialist experience with neurodivergent clients, for whom standard sleep advice frequently fails.

In addition she has a particular interest in supporting individuals with troublesome recurrent Dreams and Nightmares utilizing the modalities of CBT, Re-Storying & Imagery Rehearsal Therapy (IRT).

What sleep problems are treated at the clinic?

The How to Sleep Better Clinic offers specialist help for:

◆ Insomnia — including chronic, long-term insomnia

◆ Menopause and Hormone related sleep problems related to menopause and hormonal change

◆ Neurodivergent sleep difficulties — ADHD, autism, and related conditions

◆ Sleep disruption related to persistent pain

◆ Post-viral fatigue related sleep problems — including Long Covid and ME/CFS

◆ Stress, and burnout related sleep problems

◆ Trauma-related sleep disorders and night-time anxiety

How it works

Every programme at the clinic is individually tailored – because no two sleep problems are the same. Treatment draws on a range of evidence-based approaches including Cognitive Behavioural Therapy for Insomnia ( CBT-I), somatic practices that calm the nervous system, trauma informed mind-body techniques, hypnotherapy, and the integrated Faster Sleep Method.

All clients begin with a 20-minute call Fee: £20. This is a straightforward, unhurried conversation about where you are at, what you have already tried, and what a personalised programme could realistically offer you. You will leave with a clear sense of the options available, what is possible, and whether this feels like the right fit.

Where We Are

The How to Sleep Better Clinic offers appointments face to face in Reading and online across the whole of the UK – so wherever you are, specialist help is accessible.

UK residents can also be supported online while they are overseas.

Complex, longstanding, and second opinion cases are especially welcome.

How to Sleep Better Clinic

218 Tilehurst Road, Reading, RG30 2NE

Easily accessible from Reading town centre and well situated for clients travelling from across Berkshire, Oxfordshire, and the surrounding area. Onsite parking.

What You Get

◆ Fast track, compassionate, evidence based better sleep education and support.

◆ Bespoke Plans – CBT-I, self-regulation skills, hypnotherapy, somatic movement practices, breathwork, mindfulness, meditation, mind-body trauma treatment.

◆ Whole Person Approach to lifestyle health, taking account all aspects of your wellbeing.

◆ Online, In Person or Hybrid Support : and check-ins between sessions for sustained results.

◆ Executive Coaching, sleep, stress and performance for professionals under pressure.

How Poor Sleep can Impact You.

◆ Insomnia Insomnia quickly becomes a trap — the less you sleep, the more anxious about sleep you become, and the more anxious you are, the less you sleep. Over time this creates a pattern of lying awake dreading the night ahead, with exhaustion and poor concentration following you through every day.

◆ Menopause Sleep Hormonal changes during menopause directly disrupt sleep — night sweats, frequent waking, and hours spent lying awake are common and exhausting. Poor sleep then makes every other menopause symptom harder to manage, affecting mood, memory, and the ability to cope with daily life.

◆ Neurodivergent Sleep For many neurodivergent adults, a racing mind, sensory sensitivity, and difficulty switching off make sleep genuinely difficult to achieve. Poor sleep then makes everything harder — emotional regulation, concentration, managing daily routines — creating a cycle that standard sleep advice rarely touches.

◆ Persistent Pain Sleep Pain makes it hard to sleep, and poor sleep makes pain worse — lowering your pain threshold and keeping your nervous system in a constant state of high alert. Breaking out of this cycle requires treating both together, not managing each one separately.

◆ Post Viral Fatigue Sleep People with Long Covid, ME/CFS, and post-viral fatigue often find that sleep does not restore them — they wake as tired as when they went to bed. Poor sleep undermines immune recovery, drains energy reserves, and slows the path back to feeling well.

◆ Stress and Burnout Sleep When stress and burnout take hold, sleep is usually the first casualty — a racing mind at night leads to exhausted, unproductive days, which increases stress further. This cycle is self-reinforcing and without intervention it rarely resolves on its own.

◆ Trauma Sleep Trauma keeps the nervous system in a state of high alert — making it hard to feel safe enough to sleep deeply, and leading to insomnia, nightmares, and waking in a state of anxiety. Sleep problems after trauma are not a sign of weakness; they are a direct result of what the nervous system has been through.

All my insomnia work is tailored to your needs, if your sleep problems are are shaped by ADHD and Autism there is a page on my neurodivergent sleep support page.

If you’re looking for a clear, structured CBT-I pathway, the Faster Sleep programme explains how this evidence-based process works in practice.

For a fuller clinical picture, there’s detailed guidance on insomnia, menopause and pain related sleep problems and other sleep problems within the specialist sleep disorders information.

You can read about accessing treatment through my Reading-based sleep clinic, How to Sleep Better Clinic page, here with options for online and home-based sessions.

If you’d prefer to begin independently, my practical sleep journal (first published on Amazon in 2020) or the re-released sleep hypnosis recording from 2009 offer a gentle starting point.

I also offer support for more complex rehabilitation and this is outlined within the wider specialist conditions pages.

Start Now With Some Evidence Based Sleep Strategies

◆ Anchor Your Wake Time

Set a consistent wake-up time – to stabilise your body clock and improve future sleep quality. Circadian rhythms thrive on regularity.

◆ Curate Your Evenings

Protect the 60 -90 minutes before bed: dim lights, reduce blue light and avoid intense work or conflict situations. Light and stress are powerful wake up signals to your brain.

◆ Reserve Your Bed for Sleep

Use your bed only for sleep and intimacy – avoid working, scrolling or watching TV in bed. This strengthens the brains link between bed and sleep.

◆ Experiment With Wind- Down Rituals

Gentle mindful movements and breathing slowly, or jotting down a list of tomorrow’s tasks can help calm the nervous system and reduce sleep onset latency. Short routines, repeated nightly, build a ‘sleep habit’ in the brain.

FEES

Initial Conversation – 20 minutes £20 we decide which route is best for you.

Examples of Three Possible Follow on Options:

1. Standalone Sleep Reboot £100 – After the free call: a 60 minute appointment: It could include tailored guidance, practical input, creating a mini sleep plan, talking through a specific sleep or recurring dream problem. Total Fee £100

2. Rewire Sleep £350 – Sleep support spread over 6 weeks. £350

Week 1- After we meet on the free call, you complete a detailed questionnaire, keep a diary, track your sleep and send the data back to me before we meet again. I analyse everything so the first 60-minute call is spent on solutions so you leave knowing what to get started on: (I email across details after the call as well).

Week 3 – meet again online for 45 minutes and troubleshoot what’s working, what’s not, and adjust your approach.

Week 5 – We meet again for 45 minutes Fine-tune your toolkit to bring your sleep to optimal performance to ensure you have everything you need to continue forward. Total fee £350

3.Sleep Re-Storied – £895 After the free call: 12 weeks support, therapy and coaching, this plan is for more complex long standing sleep problems, individuals with neurodivergent sleep problems and/or menopause sleep problems and review. £895

Examples of Two Possible Follow Options after the Initial Conversation about Problem Dreams & Nightmares:

1. Standalone Dream Review (New Problems) £100 – After the Call: a 60 Minute Telehealth or at the practice in Reading appointment: It could include tailored guidance, practical input, creating a mini Dream Re-Storying or Imagery Rehearsal Plan, talking through a specific Dream problem. Total fee £100

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Google reviews

I went to see Jill after a particularly bad episode of insomnia something I have struggled with for over a decade. She taught me skills and techniques to manage my insomnia and I haven’t had a really bad episode in nearly 3 months. Carl Q

A very professional and pleasant therapist to be seen by. Her person-centred approach made feel comfortable. Devoted, passionate and very competent in her field. Yannis C