Insomnia Program

Insomnia Program

Learn effective, step-by-step strategies for managing chronic sleep difficulties with our practical and free online program for insomnia.

Does this sound like you?

Insomnia at a Glance

Having poor, restless or unsatisfying sleep now and then is normal, especially when you are going through a stressful time. Sometimes, however, prolonged difficulties with falling or staying asleep, or feeling tired throughout your day despite getting enough hours of sleep can be a sign of anxiety or a sleep condition like insomnia.

Fortunately, insomnia can be treated effectively and many people who seek help get better. This program will teach you practical skills to help you improve your sleep and the way you feel.

About the Insomnia Program

This 4-lesson program is based on an effective psychological treatment for insomnia called Cognitive Behavioural Therapy. It is designed to teach you proven strategies for tackling your symptoms and show you how to work with your thoughts, emotions, and behaviours so you can improve your sleep and make a positive change in how you feel. This program may be especially helpful to you if you’ve been previously diagnosed with Insomnia and haven’t had CBT for Insomnia in the past.

TWU_Managing Insomnia Course

This program may be suitable for you if:

What You Will Learn

Throughout this program you will follow an illustrated story of ‘Leo’ as he learns a step-by-step way of shifting his sleep patterns and overcoming his insomnia. Each lesson focuses on teaching you a practical skill you can use to begin changing the vicious cycle of insomnia. Once you complete a lesson, you will have 5 days to practice your new skill before the next lesson becomes available.

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

Reviewing Your Skills and Maintaining Your Gains – learn to balance daytime stimulation with good sleep as well as relaxation techniques to reduce arousal; review program concepts and skills; make a plan to maintain your gains.

Access convenient, discreet, and effective online self-help...

What's Included

Each of our programs has been designed to help you get the most out of self-guided learning and provides you with a range of materials to support you on your recovery journey.


Story-based lessons that teach core coping skills

Extra Resources

Tools to help you overcome common challenges


Exercises designed to help you tackle your symptoms

Alerts & Reminders

Reminder e-mails and texts to help you stay on track

Action Plans

Step-by-step activities to help you put new skills into practice

Progress Tracking

Questionnaires to help you monitor your well-being

How to Get Started

Option 1: Enrol in this program as ‘self-help’ and complete it independently, or 

Option 2: Speak with your regular clinician (e.g., your GP, psychologist, or other health professional) and see if they can prescribe you this program and monitor you throughout your online treatment. You can download and take the Clinician Letter to your appointment.

Choose to start right away or speak with your clinician about this program

Enrol As Self-Help

For 90 days of access
  • Get instant access and start right away
  • Complete a lesson every 1-2 weeks
  • Extra 12 months of access once completed
  • Available to people who ordinarily reside in Australia

Get a Prescription

Free for 90 days of access
  • Do this program with your clinician
  • Your clinician can monitor how you are
  • Extra 12 months of access once completed
  • Available worldwide with a prescription

*The Insomnia Program via the self-help pathway is free for a limited amount of time, after which it will cost $59AUD. Please note that access to the Insomnia Program via the supervised pathway and under the monitoring of your own clinician will remain free.

Please note: our programs have not been evaluated in populations who have been diagnosed as having schizophrenia or bipolar disorder; people who are dependent on drugs or alcohol; or take sedative medication (e.g., Valium, lorazepam) daily. More tailored, intensive, face-to-face support from a clinician may be more suitable for these populations and for people who are thinking about suicide. We recommend that such individuals seek clinician support and medical advice before enrolling into a self-guided online treatment program for their mental health.

Frequently Asked Questions

Over the years, we’ve helped many individuals improve their mental health through our clinical trials and online programs. If you have any questions about this program, check out the FAQs below or get in touch with us.

This program 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 Stress Management or Mindfulness programs.

This program is self paced, but is designed to be completed within 2 months at most. We recommend completing one lesson every week. 

Initially you will be granted 90 days access, and upon completion of the program, you will be granted an extra 12 months access for practice purposes.  

Please note, there is a 5-day lockout period between lessons to give you some time to complete the learning activities and practice your new skills. 

This program is free via the self-help pathway is free for a limited amount of time, after which it will cost $59AUD. Please note that access to the Insomnia Program via the supervised pathway and under the monitoring of your own clinician will remain free.

The amount of support you receive will depend on the way you choose to do this program.

If your clinician – doctor, psychologist or other mental health professional – prescribes it, they will have access to the course and your well-being scores, so you can check-in with them about your progress and how you feel.

If you do the program as ‘self-help’, there is no clinical support available because the program is completely automated, although you can contact us for any technical difficulties. However, provided you complete all four lessons, the results will be as good as with supervision.

When you enrol in this program as ‘self-help’ you will be guided through the lessons by our system and will be completing it independently.

Our team is here to provide technical assistance, but we are not able to answer clinical questions or give you personalised advice about your health.

When you enrol in this program under the ‘supervision’ of your regular clinician (e.g., your GP, psychologist, psychiatrist, or other health professional) they will be able to view your progress and well-being scores, and will be able to check in on you should you require further assistance.

You may also be able to check in with them about your particular symptoms or seek further guidance on implementing the strategies you learn.

Some clinicians may choose to prescribe this program as part of your face-to-face or telehealth sessions.

Some clinicians may choose to recommend that you enrol in this program as ‘self-help’ and support you throughout without formally prescribing it to you.

You can get a prescription if your regular clinician is registered with THIS WAY UP and prescribes this program to you by e-mailing you a personalised registration link called a “Quickscript” using our secure online system.

Here’s how to discuss this option with your health professional:

Step 1.

Make an appointment with your clinician (e.g., your GP, Medical Specialist, Psychologist or other Allied Health Professional).

Step 2.

Download, print, and take the Clinician Letter to your appointment. This letter outlines some information about how your clinician can register with THIS WAY UP and prescribe our programs using our online system.

Step 3.

Ask your clinician if they are familiar with THIS WAY UP and tell them about the program you’d like to do.

If your clinician is new to THIS WAY UP, they may need some time to register and get to know our system, so you may not be able to get a program prescription right away.

If your clinician is able to prescribe and monitor you throughout the program, they will send you a ‘prescription’ e-mail called a “Quickscript” via our system with details on how to enrol.

Please note, it is up to individual clinicians to decide whether it is appropriate for them to prescribe and monitor you through one of our programs. Therefore, we cannot guarantee that your clinician will be able to assist you.

However, this program is available as ‘self-help’ within Australia so if this option is suitable for you, you will be able to enrol and receive up to 12 months of access.

The Science Behind This Program

This program is based on established clinical practice guidelines for mood and clinical practice guidelines for anxiety. It has also been evaluated in randomised controlled trials and in studies in real world settings, including:

Grierson et al. (2020) | Mahoney et al. (2021) | Mason et al. (2022)

Why choose this way up…

Online Programs That Work

THIS WAY UP has been developing and releasing scientifically-supported online mental health programs for over a decade. We ensure that our programs help individuals achieve real positive results by conducting clinical research and adhering to the best practice guidelines in treatment of mental health conditions.

Program Registrations to Date
Clinicians Using THIS WAY UP

Choose to learn from a trusted Australian team that cares about your mental health

For Clinicians

This program has been designed using best practice, evidence-based strategies for the treatment of Insomnia.

As a registered THIS WAY UP clinician you can prescribe the Insomnia Program to your clients and stay informed of their progress.