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Can Neurofeedback Improve Sleep Quality?

In today’s fast-paced world, sleep issues have become increasingly common. Whether it’s insomnia, restless sleep, or simply not feeling rested despite hours in bed, many people struggle with getting quality sleep. While traditional methods like medication and lifestyle changes are often recommended, a growing number of individuals are turning to neurofeedback as a potential option. But can neurofeedback actually improve sleep quality? In this blog, we’ll explore how neurofeedback works, its potential benefits for sleep, and what the science says about its effectiveness.

What Is Neurofeedback?

Neurofeedback, also known as EEG biofeedback, is a therapeutic technique that helps individuals regulate brain activity. By using sensors placed on the scalp, neurofeedback monitors real-time brainwave patterns and provides feedback—typically through visual or auditory cues—so the brain can learn to produce more balanced and optimal activity.

The goal of neurofeedback is to help individuals “train” their brains to achieve healthier patterns of activity, which can lead to improvements in cognitive function, emotional regulation, and even physical health. For sleep, neurofeedback targets brainwave activity associated with relaxation, focus, and the sleep cycle.

The Link Between Brainwaves and Sleep

To understand how neurofeedback can impact sleep quality, it’s essential to know a bit about brainwaves. The brain produces different types of waves, each associated with different states of consciousness:

  • Delta Waves: These are the slowest brainwaves, typically present during deep sleep (Stages 3 and 4).
  • Theta Waves: These occur during light sleep, relaxation, and light meditation.
  • Alpha Waves: These are seen when you’re awake but relaxed, often before sleep.
  • Beta Waves: These are high-frequency brainwaves associated with active thinking, concentration, and anxiety.

For someone who struggles with sleep, their brain may have difficulty transitioning through the various stages of sleep or may produce too many beta waves (the active thinking state) when they should be in a more relaxed, lower-frequency wave state like theta or delta. Neurofeedback can help retrain the brain to shift more effectively between these stages, promoting a smoother, more restful sleep cycle.

What Does the Research Say?

A number of studies have explored the effectiveness of neurofeedback for improving sleep quality, and the results are promising, though not without variability.

  1. Neurofeedback as a Treatment for Insomnia: findings from 12 experimental studies, all showing improvements in subjective sleep quality. Neurofeedback targeting the sensorimotor rhythm in the cortex appears promising. The study calls for further research into neurofeedback’s efficacy in treating insomnia. (Tolep & Raj, S., 2021). 1 
  2. Children with Sleep Disorders: Neurofeedback has also shown promise for children with sleep disorders, such as those associated with ADHD. A study published in the Scientific Journal of Rehabilitation Medicine demonstrated that children who received neurofeedback training had improved sleep patterns and decreased restlessness during sleep. (Sheikh, et. al. (2022). 2

How Neurofeedback May Improve Sleep Quality

So, how exactly can neurofeedback improve sleep? Below are some ways this therapy may support better sleep:

Promotes Relaxation and Stress Reduction

Many people’s sleep difficulties stem from anxiety, racing thoughts, or heightened stress. Neurofeedback has been shown to help individuals manage these symptoms by promoting brainwave patterns associated with relaxation. By training the brain to shift from high beta waves (which are linked to stress and alertness) to alpha waves (linked to relaxation and calm), neurofeedback can help create the mental conditions necessary for restful sleep.

Improves Sleep Onset

For people who struggle to fall asleep, neurofeedback can help reduce the time it takes to drift off. One of the key benefits of neurofeedback is its ability to enhance relaxation and reduce the mental chatter that can keep people awake. By training the brain to produce more alpha waves, neurofeedback encourages a calm, pre-sleep state, helping you fall asleep more quickly.

Enhances Deep Sleep Stages

Deep sleep, which is dominated by delta waves, is the most restorative part of the sleep cycle. Neurofeedback can help individuals train their brains to enter and maintain deep sleep more effectively. This stage is crucial for physical recovery, immune function, and memory consolidation. People who have difficulty reaching deep sleep may find neurofeedback beneficial in promoting healthier sleep architecture.

Reduces Sleep Fragmentation

Sleep fragmentation refers to waking up frequently during the night, disrupting the natural sleep cycle. Neurofeedback can help reduce this by training the brain to stay in a more stable state during sleep, thus minimizing interruptions. This can lead to longer periods of uninterrupted rest, improving overall sleep quality.

Balances Brainwave Activity Throughout the Night

For some people, irregular brainwave patterns during sleep can cause disruptions. Neurofeedback can help normalize the brainwave activity, ensuring smoother transitions between the different stages of sleep, including REM sleep. This balance is vital for both feeling rested upon waking and for cognitive function throughout the day.

Is Neurofeedback Right for You?

If you or your child is struggling with sleep issues and traditional treatments haven’t worked, neurofeedback might be worth considering. However, it’s not a quick fix—it typically requires multiple sessions over a period of weeks or months to see meaningful improvements. Additionally, the effectiveness of neurofeedback can vary depending on the individual, the underlying causes of the sleep problems, and the skill of the practitioner.

Here are a few things to consider before starting neurofeedback therapy:

  • Consult with a Professional: Speak to a healthcare provider to rule out any underlying medical conditions that could be affecting your sleep.
  • Commit to the Process: Neurofeedback often requires a series of sessions to be effective, so it’s important to be patient and consistent.
  • Consider a Comprehensive Approach: While neurofeedback can be beneficial, it works best when combined with other healthy sleep practices, such as maintaining a consistent sleep schedule, reducing caffeine intake, and practicing relaxation techniques.

Final Thoughts

Neurofeedback is an innovative and promising therapy for improving sleep quality, especially for those dealing with chronic insomnia, stress, or sleep disruptions. By training the brain to produce the appropriate brainwave patterns associated with relaxation and deep sleep, neurofeedback can help you achieve a more restful, uninterrupted night’s sleep. Though more research is needed to fully understand its long-term effects, early findings suggest that neurofeedback could be a valuable tool for enhancing sleep quality and overall well-being.

If you are struggling with sleep, consider speaking with a trained neurofeedback provider to determine if this therapy could be a good fit for you. It might just be the key to unlocking the restful sleep you’ve been missing.

For more information about neurofeedback therapy or to schedule an assessment to learn more about your brain and how its patterns could be affecting your sleep, please reach out. You can contact us via email at intake@rmpsychservices.com or by phone at (403) 245-5981. We look forward to assisting you on your journey to improved sleep! 


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Rocky Mountain Psychological Services (RMPS) is dedicated to helping children and teens work through any issues they have towards becoming self-confident, successful young adults. We know that the earlier years of life can be challenging to navigate, which is why we are here to provide our patients with the assistance they need to succeed. Our expert psychologists understand the best methods for working with people of all ages, as our services are completely suited to your individual needs and requirements.

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MacKenzie Ebel

MacKenzie is a Psychometrist/Psychological Assistant at RMPS. She completed her Bachelor of Arts in Psychology at Princeton University, where she also played 4 years for the women’s ice hockey team. She recently completed her Masters in Counselling Psychology through City University of Seattle.MacKenzie has worked with children, youth, and their families in a number of settings, through coaching, as a behavioural aid, and counselling through her internship placement. She is excited to continue learning about assessment administration, neurofeedback, and play therapy practices at RMPS! Currently, she is part of the assessment and neurotherapy team, as she completes her final capstone assignment and intends to join our counselling team as a Registered Provisional Psychologist.

Tammy Thomson

Tammy is a graduate of the Master of Arts in Counselling Psychology (MACP) program at Yorkville University and is trained at the master’s level in art therapy as a professional art psychotherapist and member of the Canadian Art Therapy Association. She brings more than 20 years of experience working with children, teens, and families in child development settings, children’s hospitals, and schools as an early childhood educator and elementary teacher.She completed a Bachelor of Applied Science specializing in Child Development Studies at the University of Guelph, Ontario and holds a Graduate Diploma of Teaching and Learning from the University of Canterbury in Christchurch, New Zealand. Tammy is a member of the Canadian Counsellor and Psychotherapy Association and College of Alberta Psychologists while pursuing her next goal of registration as a provisional psychologist. Tammy values a client-centered approach using play therapy and the expressive arts to support those who may find it difficult to articulate their thoughts and feelings with words. Children and families do not need any skill or prior art experience and the art studio is a safe place where children can gain a sense of independence, greater emotional regulation, and confidence through self-exploration. Expressive interventions in art therapy can treat behavioural issues, anxiety, depression, ADHD, autism, learning disabilities, physical and developmental disabilities, and attachment difficulties. As a parent of three young children herself, Tammy understands the complexities of family life using compassion to help parents feel more confident in their role of raising a successful family.

Raquel Freitas

Raquel is an Office Administrator at RMPS. Back in Brazil, her home country, she graduated as a Psychologist and worked as a clinician for the past 5 years. Although she loved working with children and adults, she discovered a new passion: manage the administrative tasks that keep the business running. 

As someone who is passionate about learning new things and developing new skills, with the career transition also came the decision to live abroad and explore a new culture. To serve empathetically and connect with people is Raquel’s main personal and professional goal.

Emma Donnelly

Emma is a Registered Psychologist with the College of Alberta Psychologists. She completed her Bachelor of Arts in Psychology in her hometown at Brandon University, after which she moved to Calgary to earn her Master’s of Science in School and Applied Child Psychology at the University of Calgary.Emma has a passion for working with children and families and has experience doing so in a number of settings, including schools, homes, early intervention programs, and within the community. She specializes in assessment, including psychoeduational, social-emotional-behavioural, and autism assessment. Emma uses a client centred approach to counselling, supported by cognitive behavioural therapy, as well as play-based and attachment-based techniques. She believes in meeting clients where they are at and prides herself in working together with her clients to achieve their goals, improve their functioning, and enjoy their daily life.

Amanda Stoner

Amanda is a Registered Psychologist with the College of Alberta Psychologists. Amanda earned her doctoral degree in Psychology at Brock University in Ontario in 2017, with a specialization in developmental psychology. Amanda provides formal assessment services at RMPS. 

Since 2009, Amanda has received formal training and work experience in private practice settings in conducting psycho-educational assessments for students ranging from preschool through university. Amanda is skilled at test administration, interpretation of data, and report writing for various referral questions including ADHD, Learning Disorders, Autism Spectrum Disorder, Anxiety, Giftedness, and Intellectual Disabilities. Amanda enjoys working with people of all ages from diverse backgrounds, and she tries to make the testing environment feel relaxed and comfortable while maintaining integrity in testing protocol.

Denise Riewe

Denise has completed a Bachelor of Health Sciences through the University of Lethbridge and a Master of Counselling with Athabasca University. She is a Registered Provisional Psychologist with the College of Alberta Psychologists and a member of the Psychological Association of Alberta.Denise has over 9 years of experience supporting children, youth and their families in both residential and community-based practices. Denise is experienced in working with high and at-risk youth, supporting children and their families with strength-based approaches. She practices from a client-center approach supported by Cognitive Behaviour Therapy, Dialectical Behaviour Therapy, Theraplay, and other play and art-based modalities.

John Pynn

John is a Registered Provisional Psychologist with the College of Alberta Psychologists. He completed his Master of Arts in Counselling Psychology at Yorkville University. He brings more than 20 years of experience working with children, teens, and families in a variety of settings. He brings a relaxed and collaborative atmosphere to sessions.John uses an integrated counselling approach including client-centred, Cognitive Behavioural Therapy (CBT), and Solution-Focussed therapy (SFT) to find the best-fit for clients. He has experience with a variety of mental health concerns including anxiety, depression, anger, self-
esteem, relationships, parenting, ADHD, grief/loss, addictions, and trauma. This broad experience comes from working in schools, social service agencies, group-care, and clinical settings. He also draws from the practical experience of being a parent to two teenagers as well as a husband. Supporting and empowering clients with mental health concerns is something John genuinely enjoys. John also provides counselling for adults and holds a Gottman level 1 certification for couples therapy.

Zara Crasto

Zara is a Psychometrist/Psychological Assistant at RMPS. She completed her Bachelor of Science in Psychology at the University of Calgary and her Graduate Diploma in Psychological Assessment at Concordia University of Edmonton. 

Zara has spent over five years working alongside children, adolescents, and their families in a variety of settings. These include public and private schools, in-home support, residential programs, early-intervention programs, and non-profit organizations. Currently, Zara is part of the assessment and neurotherapy team. As a lifelong learner, Zara plans to go back to graduate school and eventually become a psychologist one day.

Kellie Lanktree

Kellie is a Registered Psychologist with the College of Alberta Psychologists. She completed a Bachelor of Child and Youth Care with the University of Victoria and a Master of Education in Counselling Psychology through the University of Lethbridge.Kellie has over 10 years experience supporting children and youth with developmental disorders/delays and their families. Kellie has experience working in schools, clinical settings, and within homes to provide support and therapeutic interventions. Through her time at RMPS, Kellie has also gained experience in helping individuals affected by trauma, grief/loss, separations, emotional dysregulation, depression, and anxiety. Kellie practices through developmental, attachment-based and trauma-informed lenses, and draws from a variety of play-based approaches such as Synergetic Play Therapy, Child-centered play therapy, DIR/Floortime, art-based mediums, and mindfulness-based practices. Kellie also provides Neurofeedback therapy, and is working on receiving her certification through BCIA. Kellie believes in meeting children and their families where they are at and that there is no “one size fits all” for therapy.