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Healthy Minds Bucks

Working together to improve wellbeing

Insomnia support

We offer Cognitive Behavioural Therapy for insomnia through an educational course or an online programme Sleepio.

During the treatment you will learn different skills to help break the pattern of insomnia by:

  • Helping you understand and manage your sleep
  • Getting a helpful routine in place
  • Managing periods of wakefulness during the night
  • Improving depth and quality of sleep

Cognitive Behavioural Therapy for Insomnia Course

Our CBT-i courses run for 5 consecutive weeks, followed by a review session 4 weeks later. Each session will last for 1½ hours.

We run up to 5 courses per year on rotation between the High Wycombe, Amersham and Aylesbury areas. These are held in the morning, afternoon and evening.

Most of our venues have convenient parking facilities, and we provide recommendations for parking and travel should this not be the case.

  1. Sleep hygiene
  2. Sleep efficiency & sleep restriction
  3. Stimulus control
  4. Relaxation & worry management techniques
  5. Cognitive techniques
  6. Review & maintaining progress

Completing sleep diaries and sleep restriction are demonstrated to be effective for insomnia treatment. Therefore we will expect you to do this and will provide any support as needed. 

Sleepio

Overview of Sleepio

“Improve your sleep without sleeping pills or a referral from your GP”

Sleepio is an online, self-help programme based on cognitive behavioural therapy (CBT) designed to support you to manage sleep problems and insomnia.

Sleepio is a proven approach which has been evaluated in many clinical trials and shown to help many poor sleepers recover their sleep to healthy levels.

There are 6 core online sessions, which are personalised to your sleep needs.

Weekly Objectives
  1. Identify the causes of your poor sleep and set goals for the programme
  2. Learn to optimise your daytime for sleep
  3. Boost the connection between bed and sleep
  4. Learn a range of techniques that help clear the mind for sleep
  5. Grow your toolkit with final techniques tailored to what you need
  6. Assess your progress, revisit material, and pose any questions to our team of experts
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