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.
£24.99Buy
Sleep courses that start with understanding your nights
Track how you really sleep, learn what UK guidance says about the habits that matter, and know when a sleep problem needs a GP.
- 2 courses
- Tools in every course
- Certificate included
Most people have the odd bad night, and short spells of poor sleep often settle once a stressful period passes. When sleep problems carry on for weeks, the NHS suggests looking at everyday habits first: going to bed and getting up at regular times, keeping the bedroom dark, quiet and cool, cutting down on caffeine and alcohol, and avoiding screens just before bed.
A sleep diary is often the first step, because it shows patterns that are easy to miss and gives a GP something concrete to look at. For insomnia that lasts three months or more, NICE recommends cognitive behavioural therapy for insomnia (CBT-I) as the first treatment, rather than sleeping pills.
Our sleep courses explain the habits behind good sleep and help you fit them into a routine that suits your life, including shift work and the night-time changes that often come with menopause. They are educational 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.
£14.99Buy
Choosing a sleep course
- The Complete Better Sleep Course takes you through two weeks of tracking, a sleep efficiency calculation, a wind-down routine and a bedroom check, with a guided 10-minute wind-down audio.
- 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.
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:
- poor sleep has gone on for months and changing your habits has not helped
- 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. Some conditions that cause excessive sleepiness must be reported to the DVLA, and your GP can advise.
Sleep courses: your questions
How many hours of sleep do I need?
Needs vary from person to person and change with age. Rather than chasing a number, the course helps you notice whether you wake feeling refreshed and get through the day without feeling sleepy.
Can a sleep course help with insomnia?
The course explains the sleep habits and techniques described in NHS and NICE guidance, but it is not a treatment for insomnia. If poor sleep has lasted three months or more, talk to your GP about CBT for insomnia.
Should I take sleeping pills or sleep supplements?
The courses do not recommend any medicine or supplement. The NHS says sleeping pills are usually only prescribed for a short time. Ask your GP or pharmacist before taking anything to help you sleep.
What does sleep efficiency mean?
It is the percentage of your time in bed that you spend asleep. For example, 6 hours asleep out of 8 hours in bed is 75%. The calculator works it out from your diary.
I work shifts. Will the course still work for me?
Yes. The lessons cover anchoring your sleep around changing shifts, using light and dark, and planning naps, alongside the same diary and wind-down tools.
Official sources
Start your sleep diary tonight
Fill in the first entry before bed and again when you wake; two weeks from now you will see your own pattern.