Educational sleep course · not medical treatment
The sleep method clinicians use, taught so you can do it yourself.
Most sleep advice is just tips. This is the method itself, taught over six weeks at your own pace. Learn why staying in bed longer keeps you awake, and what to do instead.
- No app to install
- No tracker required
- 60-day refund
Start free tonight
The 1-page Sleep Reset guide and first lesson, by email.
No app to install. No tracker required. Just the method.
Why nothing has worked yet
Sleep hygiene is the warm-up, not the workout.
Why the tips never added up
You’ve tried the herbal teas, the blue-light glasses, the ten tips for better sleep. They didn’t help, and there’s a reason: sleep hygiene is the warm-up, not the workout. The techniques that actually shift insomnia are different. They can feel backwards at first, and hardly anyone teaches them properly outside a clinic.
The two things that actually shift sleep
The behavioural method for insomnia has two active ingredients, and neither is “wind down before bed.” One resets the link between your bed and being awake. The other rebuilds your sleep so it feels deep and solid instead of thin and broken. They only help if you do them in the right order, and that is what a scattered list of tips can’t give you.
The course
What this course is
A structured, six-week self-guided course. Each week you get one clear module and one simple thing to do. You track your sleep on a one-page diary; no wearable needed, the diary is the better tool here. The course shows you how to adjust your own schedule week by week, using the same rule a clinician would. You go through it once. No subscription, nothing to cancel.
The research
What it’s based on
The approach is cognitive behavioural therapy for insomnia, the approach sleep specialists reach for first. It is one of the most studied non-drug approaches to sleep. This course doesn’t reinvent it; it teaches it, plainly, so you can apply it to your own nights.
Week 3 of 6
Rebuilding the bed-and-sleep link
Sleep diary
One page, seven nights
What the research shows
Some sleep approaches move the needle. Most don’t.
Research finds very different effects for different sleep approaches. Some shift difficult sleep a lot; everyday sleep tips barely shift it on their own. Here’s the evidence for each, and which ones this course teaches.
The full behavioural method (CBT-I)
What this course teachesIn published research, no non-drug sleep approach has stronger evidence.
Self-guided CBT-I (this format)
One-to-one with a therapist it is scarce and costly; the self-guided format covers the same ingredients at low cost.
Relaxation apps
Pleasant, but research finds them weak on difficult sleep on their own.
Sleep-hygiene tips on their own
The warm-up, not the workoutA useful foundation, with little added effect on difficult sleep by itself.
Before you buy
This isn’t for everyone
Some sleep problems aren’t insomnia, and this method won’t help with them. In a few cases it could even leave you more tired before a doctor has ruled things out. So before you buy anything, take the free 90-second self-check below. If it flags something, we’ll tell you to speak to a clinician first, not point you to checkout.
Take the free 90-second sleep self-check →Your result
Educational, not a diagnosis.
One purchase, no subscription
Three ways in, from £29.
The full six-week course, the sleep diary and the week-by-week adjustment guide, yours once for £69. No subscription. Go through it, and if it did nothing for how your sleep feels, email us within 60 days and we’ll refund you.
Prefer to start free? Get the 1-page guide and the first lesson by email.
Questions
Before you start
- Do I need a smartwatch or sleep tracker?
- No, and we’d rather you didn’t rely on one. For this method a simple diary is more accurate and less likely to make you anxious.
- How long until I notice a difference?
- The method typically does its work over a few weeks. The first two weeks are the hardest, and the course is built to get you through them.
- Is this therapy or medical care?
- No. It’s an educational self-help course that teaches a well-studied behavioural approach. It is not medical care and not a substitute for seeing a clinician.
- What if it’s not right for me?
- Take the self-check first. If it flags a possible medical cause, see a clinician before starting, and the refund is there if the course isn’t for you.
Start tonight
Get the free 1-page Sleep Reset
The five foundations and the first lesson, delivered by email. No app, no tracker.