Sleepio is a six week sleep improvement programme. It has been designed by sleep expert Prof Colin Espie and features the latest Cognitive and Behavioural Therapy (CBT) techniques. It is clinically proven to help you fall asleep faster, stay asleep through the night and feel better during the day – whether you’ve had poor sleep for weeks, months or even years. The whole course takes place online via a home computer.
Once a week you log on to the sleepio.com website and your virtual sleep expert, “The Prof” talks you through techniques personalised to you. Each session lasts about 20mins, and is tailored to your progress and problems. Between sessions you complete a simple online Sleep Diary to track your progress and are sent reminders to help you stick to the course. Throughout the course you are supported by a community of other users, ten powerful online tools (including relaxation audio) and a library of over 100 expert articles.
CBT stands for Cognitive Behavioural Therapy. It is recommended by the NHS as the first-choice intervention to help improve a range of issues, and it usually involves face-to-face sessions with a trained specialist. CBT helps people learn techniques to break the vicious cycle of negative thoughts, feelings and behaviours that cause their problems to persist. The positive effects are long-lasting because the process leaves the person with a range of techniques that they can use forever. Read more about the science behind Sleepio here.
Sleepio has been tested to the highest standards of clinical evidence, in a placebo-group Randomised Controlled Trial (RCT). The results of this trial show that it can help you fall asleep 50% faster, spend 60% less time awake during the night, boost daytime energy, mood and concentration and achieve a more reliable sleep pattern. The clinical trial was peer-reviewed and published in the respected international scientific journal “SLEEP” in June 2012.
Sleepio was co-founded by sleep expert Prof Colin Espie, and ex-insomnia sufferer Peter Hames. Read about our full team here.
To complete the course you just need a home computer (Mac or PC) connected to broadband internet.
At the end of your access period you will be given the option of extending your access for a small fee if you wish. However most people see a significant improvement in their sleep within 12 weeks. We will store all of your data for 12 months, so you can return and pay for a top up whenever you want during that time.
Many people who follow the course as instructed begin to see positive effects within 2-3 weeks.
You have access to a supportive online community of other people on the course and course graduates who have ‘been there, done that’. The community is private, secure and anonymous. Once a week there is a ‘live group session’ with a sleep expert from Prof Espie’s team; for an hour they answer the community’s most popular questions.
Sleepio is a registered Data Controller and we take data protection very seriously. Your data will be hosted in the UK on dedicated servers and all payment details are encrypted.
Yes you can complete the course at your own pace, at times that suit you. You have to wait at least one week between sessions. So the fastest you can complete the course is 6 weeks, but you can take the full 12 weeks if you prefer – so taking some time off in the middle is no problem!
Sleepio is an all-round ‘MOT for your sleep’. It covers your thoughts (the racing mind) and your behaviours as well as bedroom and lifestyle factors. It involves an investment of time and effort to make it work, but when it is followed correctly it has been shown to be very effective.
Yes! Sleepio has been designed to be as user friendly as possible, and The Prof will guide you through all tools and techniques. Plus you can re-watch any course topics and there is a community of other people who can help give you tips on how to put the course into practice.
Yes Sleepio is iPad-friendly! You can complete your weekly session on Mac, PC or iPad. However, you will not be able to view your weekly session on your smartphone – although you can use it to access your tools and access relaxation audio between sessions.
If you want to improve your sleep, and you’re willing to put in some time and effort, then Sleepio could be for you. However since Sleepio involves making changes to your lifestyle and daily routine, certain people should consult their doctor before starting the Sleepio programme:
Always seek help from your doctor if you are at all unsure about starting the course, or if you have a pre-existing medical condition or medication.
We know that the Sleepio course can still be effective for those taking sleeping pills, but it is your responsibility to decide whether or not to take medication during the course. As with all decisions regarding medication you should consult your doctor before making any changes.
Self-tracking devices, such as Jawbone’s UP wristband and the BodyMedia FIT band, can be used to automatically track your daily habits.
Each device varies in the activities it monitors and the methods used to record them, but most use an ‘accelerometer’, a sensor that measures movement. This allows them to count your steps during the day and detect sleep patterns, based on your arm movements, throughout the night.
Absolutely! Sleep data from these devices can be automatically imported into your Sleepio account each day to update your daily sleep diary and help tailor the programme to you.
We are currently integrated with a number of devices but we’re expanding this range all the time. Email us at firstname.lastname@example.org to find out if your device is compatible.