Educational sleep course · not medical treatment
The sleep method clinicians use, taught so you can do it yourself.
Most sleep advice is a list of tips. This course teaches the method itself, over six weeks at your own pace. You learn why staying in bed longer keeps you awake, and what to do instead.
Start free tonight
The 1-page Sleep Reset guide and first lesson, by email.
It runs in your browser, with a one-page sleep diary instead of a tracker.
- Runs in your browser
- One-page sleep diary
- 60-day refund
01Why tips fall short
Sleep hygiene is only the starting point.
Why sleep tips haven’t helped
You may have tried herbal tea or blue-light glasses. If they didn’t help, there’s a reason. Sleep hygiene is only a starting point, and on its own it does little for difficult sleep. The techniques with the most research behind them are different. They can feel backwards at first, and few people outside a clinic teach them step by step.
The two parts that matter most
The behavioural method for insomnia has two main parts, and winding down before bed is not one of them. The first teaches your brain to link bed with sleep again, and the second builds your sleep back up so it feels deeper and less broken. They need doing in the right order, and a scattered list of tips can’t give you that.
What the course is
Six weeks, with one short module and one task each week.
A six-week course you work through on your own. Each week has one short module and one thing to do. You log your sleep in a one-page diary, which suits this method better than a wearable. The course shows you how to adjust your own sleep schedule each week, using the same rule a clinician would. You pay once and keep your access.
02The course
The research
What it’s based on
The approach is cognitive behavioural therapy for insomnia, the one sleep specialists reach for first. It is one of the most studied non-drug approaches to sleep. The course teaches it in plain steps you can apply to your own nights.
Week 3 of 6
Rebuilding the bed-and-sleep link
Sleep diary
One page, seven nights
Pick one wake time and hold it every day, weekends included.
03What the research shows
A few sleep approaches have strong evidence behind them.
Research finds very different effects for different sleep approaches. Some shift difficult sleep a lot, while everyday sleep tips do little on their own. Below is the evidence for each one, 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 therapy is hard to find and costly. The self-guided format covers the same parts for much less.
Relaxation apps
Pleasant to use, but research finds they do little for difficult sleep on their own.
Sleep-hygiene tips on their own
A starting pointA useful foundation, with little added effect on difficult sleep by itself.
04Before you buy
Some people should see a clinician first
Some sleep problems aren’t insomnia, and this method won’t help with them. In a few cases it could leave you more tired before a doctor has ruled out other causes. Take the free 90-second self-check below before you buy anything. If it flags something, we’ll suggest you speak to a clinician first.
Take the free 90-second sleep self-check →Your result
Educational, not a diagnosis.
05 · Pay once
Three options, from £29.
The full six-week course, the sleep diary and the week-by-week adjustment guide, for a single payment of £69. If you go through it and it did nothing for how your sleep feels, email us within 60 days and we’ll refund you.
Starter
£29
The foundations, the diary and the email course.
See what’s included →
Most popularThe Course
£69
The full six-week method, diary and week-by-week adjustment guide.
See what’s included →
Course + 1:1 Coaching
£349
The full course, plus 1:1 guidance sessions.
See what’s included →
Prefer to start free? Get the 1-page guide and the first lesson by email.
06Questions
Before you start
- Do I need a smartwatch or sleep tracker?
- No. A simple diary records how the night felt to you, which is what the method uses. It is also less likely to make you anxious.
- How long until I notice a difference?
- The method usually takes a few weeks. The first two weeks are the hardest, and the course takes you through them step by step.
- Is this therapy or medical care?
- No. It’s a self-help course that teaches a well-studied behavioural approach. It is not medical care, and it does not replace 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 you start. If the course turns out not to suit you, you can ask for a refund.
Start tonight
Get the free 1-page Sleep Reset
The five foundations and the first lesson, sent by email.