Leading Integrated Healthcare

Insomnia and Sleep Disturbances

Are you in London? Suffer from Insomnia or sleep problems?

Looking for a natural sleep aid?

Stefan Chmelik has helped many people like you. Make an appointment today on 0845 67 69 699

Insomnia is defined as: sleep problems characterised by difficulty falling asleep, frequent waking during the night, or waking up earlier than desired.

Often the result of stress or anxiety, insomnia can sometimes feel as though it will never end.  Stefan Chmelik uses acupuncture, sleep technology, Chinese herbs and other natural sleep aids to allow you a good night’s sleep once more.

Chronic lack of sleep can be very debilitating and often affects people’s general health and disease resistance.    Don’t suffer in silence, call Stefan today to take back control of your sleep

Call to make an appointment on 0845 67 69 699.


While you’re waiting for your appointment, why not try to improve your sleep naturally by bringing these simple sleep improving habits into your routine.

Sleep Hygiene Habits:

  1. Listen to background white noise or use sleep or binaural music
  2. Eat a quality high protein snack an hour or so before bed. Have this with a small piece of fruit to activate the blood-brain barrier. Avoid sugar or carbs before bed. Avoid caffeine include chocolate and black tea. Avoid alcohol. Eat your evening meal no later than 8pm, better is 7pm. Don’t drink any fluids two hours before bed.
  3. Use blackout blinds or a sleep mask. Also try and not turn a light on if you need to get up during the night. Use baby type night lights. Use earplugs as well if you need to.
  4. Don’t have a TV in your bedroom. And don’t watch any TV a couple of hours before bed, especially anything stimulating or upsetting, like the news. Move any electrical devices such as alarm clocks at least 3 fee from your head.
  5. Keep your feet warm. Wear socks, but turn the heating down.
  6. Be in bed with lights out by 11pm, irrespective of how you feel.
  7. Have a routine and stick to it. Go to bed and get up at the same time every day. Have a hot bath in the evening and a shower in the morning. Have a foot bath before bed with warm water and essential oil of Rosemary, Bay or Basil to stimulate circulation to the feet.
  8. Don’t ‘Command” yourself to go to sleep. This will only make you more alert. If you lie in bed awake for more then 20-30 minutes, GET UP, go to a different room and do something relaxing like reading calming books or gentle TV, nothing stimulating, then return to bed when you feel sleepy. Do this as many times during the night as needed.
  9. Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness. Ensure adequate exposure to natural light.
  10. Follow the nutritional guidelines you have been given.


Dr Kaplan: Provocative Therapy

In December 2012, as result of a stress at work, I suffered from severe anxiety, fear, panic attacks, tachycardia and insomnia.These symptoms became increasingly severe and were associated with low self-esteem and loss of self-confidence. I consulted my GP who prescribed Citalopram and beta blockers for the tachycardia. The antidepressant did not suit me and I felt worse. I was then referred to Dr Brian Kaplan, to be treated with the ‘Provocative Therapy’. This treatment adapted by Dr Kaplan, is based on the principle that the therapist ask questions covering all aspects of the patient’s life, by exaggerating the meanings of it. During the 1 hour session, the patient experiences a strong reaction, triggered by the ‘Provocative’ input of the therapist. Initially, there is an increased fear with regression to the childhood, associated to strong emotions and sorrow, which may precipitate sobbing. Subsequently, this state is followed by a phase of self-analysis which is more constructive. The ‘provocation’ breaks the pattern of the patient’s own feelings of hopelessness and discomfort. In fact, there is an opening of the self-image and a critical strong desire for change, in response to the provocation, which can be at times, outrageous. I underwent 9 weekly sessions during which I progressively became free from fear. The anxiety and panic attacks reduced significantly and I started to know what I want from my life and became more positive and optimistic. At the end of the 9 weeks, I acquired my self-confidence and self – esteem together with a new approach in my life which initially appeared to me broken and rather useless. The 9 sessions – in my opinion – were sufficient to resolve the initial acute state with anxiety and I felt a person full of interest and happier.  It is more than one year since I started the ‘provocative therapy’ with Dr Kaplan and I have not had any relapse to the original symptoms and discomfort. I strongly recommend this this therapy as a novelty; this is medication- free and can produce resolution of the acute psychological/mental conditions, quicker than the conventional therapies. In order to be successful, it is crucial that the patient collaborates and has complete trust in the therapist. The scientific process of such a treatment is not yet known and /or clarified. However, a number of recent studies in Neurophysiology and Psychiatry have shown the importance of hexogen and endogen stimuli, which can triggers and induce changes in the brain in response to the external inputs, acting via the hypothalamic/endocrine axes. It can be suggested that some of these mechanisms may be involved in the therapeutic process of the Provocative Therapy, but a lot of work needs to be in hand.