Sleep
Complete Better Sleep Course
Our most complete sleep course: a two-week sleep diary, sleep efficiency calculator, bedroom checklist and a 10-minute guided wind-down.
€27.99Buy
Sleep courses that start with understanding your nights
Understand your own sleep pattern, then change the habits, routines and surroundings that affect it, with a clear guide to when to see a GP.
- 2 courses
- Tools in every course
- Certificate included
The HSE advises that most adults need 7 to 9 hours of sleep, and that getting at least 7 hours is good for your health. Many people in Ireland fall short: the Healthy Ireland Survey 2025 found adults average 6.9 hours on weeknights, and almost a third sleep 6 hours or less.
HSE sleep tips are simple but they work best together: regular bed and wake times, a dark, quiet and comfortable bedroom, no screens for an hour before bed, regular physical activity, and avoiding caffeine, alcohol and nicotine late in the day. Our sleep courses start with a two-week sleep diary, so you can see your real pattern before you change anything, then build those habits one at a time.
If problems falling asleep or staying asleep last more than 4 weeks, the HSE advises seeing your GP, who may recommend cognitive behavioural therapy for insomnia (CBTi). The courses are general education and do not diagnose sleep disorders.
All sleep courses
Sleep
Sleep and Menopause
Night sweats, waking and a racing mind: a night symptom diary, a bedroom cooling checklist and a calm back-to-sleep audio.
€17.99Buy
Choosing a sleep course
- The Complete Better Sleep Course takes you through two weeks of tracking, a sleep efficiency calculation, setting your body clock, a wind-down routine and a bedroom check.
- Sleep and Menopause looks at night sweats, waking to pee and a racing mind in perimenopause and menopause, and helps you prepare for a GP conversation.
Parents of newborns will find practical help with broken nights in Sleep for New Parents, and parents of young children in Bedtime Routines for Children.
What the sleep tools do
- Two-week sleep diary: bedtime, waking time, night waking, naps, caffeine and alcohol, all in one place.
- Sleep efficiency calculator: works out what share of your time in bed you actually spend asleep.
- Wind-down routine planner: builds a 30 to 60 minute routine to start at the same time each evening.
- Bedroom checklist: light, noise, temperature, bedding and devices, checked one by one.
- Night symptom diary and GP checker: note what wakes you and see which signs are worth taking to a GP.
When to see a GP about sleep
See your GP if:
- problems falling asleep or staying asleep have lasted more than 4 weeks
- tiredness is affecting your daily life, work or relationships
- someone has noticed you snore loudly, stop breathing or gasp in your sleep
- you have an urge to move your legs at night, or fall asleep without warning during the day
If you feel sleepy while driving, stop somewhere safe and rest. If poor sleep comes with feeling hopeless or thoughts of harming yourself, call Samaritans free on 116 123 or, in an emergency, 112 or 999.
Sleep courses: your questions
How many hours of sleep do I need?
The HSE says most adults need 7 to 9 hours, and at least 7 hours is good for your health. Young children need more: about 11 to 12 hours a night for children aged 2 to 5.
Can a sleep course help with insomnia?
The course teaches habits and techniques that many people find useful, and some draw on the principles of CBT for insomnia. If sleep problems have lasted more than 4 weeks, see your GP, who may recommend CBTi delivered by a professional.
Should I take sleeping tablets or sleep supplements?
The courses do not recommend any medicine or supplement. Talk to your GP or pharmacist before taking anything for sleep, including products sold without a prescription.
What does sleep efficiency mean?
It is the time you spend asleep divided by the time you spend in bed, shown as a percentage. The calculator works it out from your sleep diary.
I work shifts. Will the course still work for me?
Yes, with some adjustments. The lessons on light, wind-down routines and the bedroom apply to daytime sleep too, and the diary works whatever hours you keep.
Official sources
Start your sleep diary tonight
Open the Complete Better Sleep Course and fill in your first diary entry when you wake tomorrow.