Sleepio is a six-week sleep improvement program. It has been designed by sleep expert Professor Colin Espie and features the latest cognitive and behavioral techniques. It is clinically proven to help a person fall asleep faster, stay asleep through the night and feel better during the day – whether they’ve had poor sleep for weeks, months or even years. The whole course takes place online via a computer or mobile app.
The core program consists of six weekly sessions where we guide you through customized techniques. Each session is tailored to your progress and problems. Between sessions you complete a simple Sleep Diary to track your progress, we also send you reminders to help you stick to the program. Throughout the program you are supported by a community of other users, powerful online tools (including relaxation audio) and a library of over 100 expert articles.
Cognitive behavioral techniques help people learn skills to break the vicious cycle of negative thoughts, feelings and behaviors that cause their sleep 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.
Research shows that Sleepio 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. This study was peer-reviewed and published in the respected international scientific journal SLEEP in June 2012. Read more about the science behind Sleepio here.
Sleepio is developed by Big Health, co-founded by sleep expert Professor Colin Espie and Peter Hames. Read about our full team here.
To complete the course you need one of the following:
Based on which device you’re using, you can complete the full program via the website at www.sleepio.com or via the iPhone or Android app.
Big Health is a registered Data Controller and we take data protection very seriously. Your data will be hosted in the US 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 as long as you wish – so taking some time off in the middle is no problem!
It covers your thoughts (the racing mind) and your behaviors 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 easy to use, and you will be guided through all tools and techniques. Plus, you can re-watch any course topics in your Library on the Sleepio website.
Yes, Sleepio is available for Apple as well as Android phones. This means you can complete your weekly sessions in the app, and you can use it to access relaxation techniques 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 program:
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. For further suitability
information, please see info.sleepio.com/suitability
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 Fitbit activity trackers, 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 Fitbit devices can be automatically imported into your Sleepio account each day to update your daily sleep diary and help tailor the program to you