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Managing Insomnia

Course Information


Do you have trouble sleeping or staying asleep? Are you unsatisfied with the quality or quantity of your sleep? You may be experiencing insomnia. Insomnia is the most common sleep complaint and involves being concerned about initiating and/or maintaining sleep. People with insomnia may experience:

• Difficulty falling asleep (‘sleep onset insomnia’)
• Difficulty staying asleep, with frequent and prolonged awakenings in the night (‘sleep maintenance insomnia’)
• Early morning wakening, with inability to return to sleep (‘late insomnia’)

In order to help you sleep better we have developed our free insomnia course. In this course you will learn Cognitive Behavioural Therapy (CBT) skills to help manage your insomnia. CBT is the recommended, first-line treatment for chronic insomnia. To learn more about CBT you can visit our helpful information page here.

Who will find this course useful?

This course is intended for adults who have been experiencing insomnia for at least 3 months. If your sleeping difficulties have started more recently, we suggest you first see our Coping With Stress or Intro to Mindfulness course.

Course duration

This course is self paced, but is designed to be completed within 2 months, at most. We recommend completing one lesson every week. Upon completion of the course, you will be granted an extra 12 months access for practice purposes. Please note, there is a 5-day lockout period between lessons to encourage the revision of material.

How much will it cost?

This course is free.

What type of support will I receive?

This is a self-guided course and lessons become available automatically 5 days after you complete the previous one. To help you track your progress you will receive automatic e-mails and reminders once a new lesson becomes available. It’s essential that you schedule time to complete the lessons to make sure you get the most out of the course.

Please note

If you have had insomnia for less than 3 months our Intro to Mindfulness and Coping With Stress courses may be helpful.

How is the course structured?

Online Questionnaires

Our online questionnaires help to establish how you are feeling. As this a self-guided course, you will be notified by THIS WAY UP if your scores are above the acceptable range.

Comic-Based Stories

Our lessons are in a comic-based format, where you can follow the journey of a character as they learn practical skills to manage their insomnia.

Lesson Summaries

Download our summaries and activities to reinforce what you learnt in each lesson.

Guided Relaxation Exercise

Download our progressive relaxation exercise to listen to on your computer or on your phone.

Online Calendar

Schedule your next lesson using our online calendar and we’ll send you reminders for your next lesson.

Sleep Diary

Online diary to record your sleep patterns and track your progress.

Lesson Information

What lessons will the course cover?

Lesson 1

The Science of Sleep and Understanding Your Insomnia – Learn about the science of sleep and insomnia; what keeps your insomnia going; and habits that promote good sleep.

Lesson 2

Managing Sleep-Interfering Thoughts and Behaviours – Part 1 – Learn strategies for reducing arousal in bed and retraining your brain to associate the bed with sleep.

Lesson 3

Managing Sleep-Interfering Thoughts and Behaviours – Part 2 – Learn strategies to improve sleep quality and more advanced techniques for managing thoughts that interfere with sleep.

Lesson 4

Tackling Remaining Difficulties, Reviewing Your Skills, and Maintaining Your Gains – Learn to balance daytime stimulation with good sleep as well as relaxation techniques to reduce arousal; review course concepts and skills; make a plan to maintain your gains.

How Can I Study?


  • Desktop Website
  • Clinician Supervised
  • 3 Months Access
  • Available Worldwide
  • Free

Self Help

  • Desktop Website
  • Unsupervised
  • Anonymous
  • 3 MonthsAccess
  • Available in Australia
  • Free