Fix Your Insomnia Without Medication or Waiting Lists
Led by Dr David Garley, NHS GP and sleep specialist, this doctor-led CBTi programme is designed to help you fall asleep faster, stay asleep longer, and rebuild consistent, reliable sleep, supporting individuals, workplaces, and elite athletes including Team GB and Premier League clubs.
Monthly live support + email access
No GP referral or waiting lists
Proven CBTi approach
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This course is designed for adults experiencing ongoing sleep difficulties, such as:
difficulty falling asleep
waking frequently in the night
early morning waking
feeling anxious about sleep
It’s particularly helpful if you’ve tried general “sleep tips” or sleep hygiene but still find your sleep isn’t improving.
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Through clear, practical CBTi guidance, you will:
learn how sleep works and why insomnia develops
retrain your brain to associate bed with sleep again
reduce night-time worry and racing thoughts
build healthier, more predictable sleep habits
follow a structured, step-by-step plan instead of guessing
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Unlike many online courses, you don’t have to do this alone.
You’ll have access to:
monthly live Q&A webinars with our clinical team
opportunities to ask questions and get guidance
resources, tools and downloadable materials to help you stay on track
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Everyone’s sleep journey is different, but many people begin to notice positive changes within a few weeks if they follow the programme and practise the techniques.
You’ll be able to move through the course at your own pace, revisit modules anytime, and take gradual steps that feel realistic in everyday life.
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The course is for the use of individuals with chronic insomnia. It is not a resource for anyone struggling with severe mental health conditions, or in a mental health crisis. If this is the case, please contact 111 option 2, The Samaritans on 116 123, or call 999 or attend A&E.
The course is for UK based individuals over 18 years old.
The course is based on cognitive behavioural therapy for insomnia, which is evidence-based and the most effective form of insomnia treatment. If you feel the course has not been effective, we offer a 30-day money back guarantee.
CBTi takes time to work. To qualify for this money back guarantee, your initial sleep questionnaire must have demonstrated insomnia. The course steps must have been applied for at least three weeks, the Q&A webinars must have been attended and the sleep diaries completed.
If your sleep is not improving at all, we will endeavor to problem solve your situation and provide additional support, however if this does not prove successful we will be happy to refund your full booking fee.
About the course
Our online insomnia course is designed for adults who:
Struggle to fall asleep
Wake frequently during the night
Wake too early and can’t get back to sleep
Feel anxious or frustrated about sleep
You’ll learn practical, evidence-based tools to:
Fall asleep faster
Stay asleep longer
Feel better during the day
This course is based on Cognitive Behavioural Therapy for Insomnia (CBTi),
the first-line treatment recommended by clinical guidelines.
It’s designed to help you understand what’s driving your sleep difficulties and give you practical tools to improve your sleep in a structured way.
Ongoing support from our clinical team
Unlike many online sleep courses, you aren’t left on your own. You’ll have access to monthly live Q&A webinars with our clinical team, where you can ask questions, clarify ideas, and stay on track.
You’ll have access to:
Monthly live Q&A webinars
Email support from our clinical team
Ongoing guidance to help you stay on track
You won’t be left to work through the course alone. Our team is there to support you, answer questions, and help you stay on track as you make changes to your sleep.
Not just another sleep app
Many online sleep programmes leave you to work through it alone.
This course is different.
Led by experienced clinicians
Ongoing support throughout
Monthly live sessions to keep you on track
Option to access 1:1 support if needed
What you can expect
Fall asleep faster
Stay asleep longer
Reduce anxiety around sleep
Feel more rested during the day
Regain confidence in your sleep
CBTi works by addressing the underlying patterns that keep insomnia going.
Rather than masking symptoms, it helps you rebuild a healthy sleep rhythm and regain confidence in your sleep.
The Better Sleep Online Insomnia Course
CBTi is a well-established behavioural approach recommended by major sleep organisations as an effective behavioural approach for improving sleep patterns. This course walks you through the core CBTi components in a structured, easy-to-follow format that you can access anytime.
Sign up for a free section from The Better Sleep Online Insomnia Course and learn how CBTi helps address the underlying causes of insomnia. The full course builds on these foundations with step-by-step guidance, practical tools, and downloadable reference sheets to support long-term improvement in sleep.
Get Started with a Free Section of the Course
Understanding Sleep Difficulties and How CBTi Can Help
Many people experience long periods of sleepless nights, early waking, or racing thoughts at bedtime. These patterns can build over time and begin to feel difficult to break.
This course is designed to guide you through CBTi (Cognitive Behavioural Therapy for Insomnia) — a behavioural, skills-based approach that helps you rebuild a more consistent and predictable sleep pattern. You can explore each module at your own pace, with support available along the way.
There are video lessons, articles, downloadable tools, and access to monthly Q&A webinars led by our clinical team, where you can learn more about sleep and ask questions if needed.
What the Course Covers
CBTi is a well-established behavioural approach for improving long-term sleep habits, widely supported by sleep research and recommended by national sleep organisations. This course guides you through the key CBTi components in a clear, structured format that you can access anytime.
Through a series of easy-to-follow video modules, you’ll explore:
The Background of Sleep
What is sleep and how is it controlled?
Retraining your brain to associate the bed with sleep.
Rebuilding The Link With Sleep
Sleep hygiene alone doesn’t resolve long-term sleep difficulties.
Practical Ways to Improve Sleep
Strategies to manage night-time worries, and deal with a racing mind.
Managing Anxious Thoughts
What is insomnia? How does it start, and why does it go on?
Understanding Insomnia
A balanced look at different approaches people often consider.
Understanding Sleep Difficulties
Dr David Garley
Dr David Garley is a GP and director of The Better Sleep Clinic.
He developed his interest in sleep health during his work in the NHS, where he gained extensive experience across respiratory and general practice settings. This background gave him a strong understanding of how sleep difficulties can impact people in everyday life.
David now supports people experiencing long-standing sleep challenges using CBTi-informed, behavioural approaches in 1:1 sessions. His work focuses on helping individuals build healthier sleep habits and develop practical, sustainable strategies for improving their sleep routine.
He also advises large organisations and high-performance sports teams — including TeamGB Olympic athletes, Premiership football clubs and Formula One — on how sleep and recovery habits can support wellbeing and daytime performance.
David is a member of the Royal College of Physicians, the Royal College of General Practitioners and the British Sleep Society.
Sleep and Mental Health
Sleep and mood are closely connected, and long periods of poor sleep can understandably affect how you feel during the day.
This course focuses on improving sleep habits and routines, and isn’t designed for situations where someone needs urgent mental health support.
If you’re feeling overwhelmed or need immediate help, you can contact Samaritans anytime on 116 123, or call NHS 111 for urgent mental health advice. Both services are available 24/7.
Frequently asked questions
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This course is for anyone experiencing ongoing sleep difficulties — such as trouble falling asleep, staying asleep, or waking earlier than intended.
CBTi is a well-established behavioural approach that can be helpful for building healthier sleep routines, even when sleep difficulties occur alongside other life circumstances or wellbeing challenges.
If you’re unsure whether this course is the right fit for your situation, feel free to email us at info@thebettersleepclinic.co.uk and our team can help you decide what type of support may be most suitable.
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Cognitive behavioural therapy for insomnia (CBTi) is a behavioural approach widely recognised by organisations such as the NHS, The British Sleep Society and the American Academy of Sleep Medicine for helping people improve their sleep patterns.
It explores how your thoughts and habits influence the way your sleep develops, and teaches practical strategies that can support more consistent and restorative sleep.
CBTi isn’t a single technique. It’s a collection of evidence-based approaches that work together. This course guides you through the core components of CBTi, organised into modules with video and written resources you can work through at your own pace.
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Everyone is very different!
While some people see their sleep improve within the first week, it’s more common to notice gradual progress from around 1–2 weeks onwards, continuing over the following few weeks.
Try not to focus too much on how quickly things change — the aim is simply to keep things moving in the right direction.
There’s no need to rush through the modules. Go at a steady pace, and consistency with the steps is the most important part. Please also remember to complete the check-in emails, as they’re a useful way to monitor progress.
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Once you book the course, you have lifetime access.
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Our team is on hand to answer your questions - just email us anytime at info@thebettersleepclinic.co.uk
You will also receive invites to regular webinars where you can ask any questions you have on sleep.
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You have to be over 18 years old to join the course, and you have to be living in the UK.
The course is designed for people with insomnia. If you have another sleep disorder, or are not sure if you have insomnia, please contact us at info@thebettersleepclinic.co.uk
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Insomnia involves difficulty falling asleep, staying asleep, or waking earlier than you’d like.
It often happens several times a week and can affect how you feel or function during the day.
People may also notice these difficulties even when they’ve had the chance for a full night’s sleep.If you’re unsure whether this course is suitable for your situation, please email us at info@thebettersleepclinic.co.uk and our team will be happy to help.
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Yes. If you would like extra support while working through the course (or after completing it), we offer discounted behavioural support sessions with our sleep doctors and therapists.
These sessions focus on practical CBTi strategies and sleep-habit guidance.
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CBTi is widely recognised as a leading behavioural approach for improving long-term sleep patterns and is recommended by NHS and international sleep organisations for its strong evidence base.
It is a highly effective behavioural method — but like any structured programme, individual experiences vary.
Many people notice meaningful improvements with CBTi, while others may benefit from additional guidance or a more personalised approach. If you feel you need more support, we offer discounted behavioural support sessions with our sleep doctors and therapists for anyone taking the online course.
If you’ve worked through the full course over at least a month, completed all the check-ins, and haven’t seen any improvement in your sleep experience, we’re happy to offer a full refund.
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Once you’ve joined the course, we’ll send you invitations to our monthly webinars.
You don’t need to wait for a webinar to ask for help. If you have a question while working through the course, simply get in touch and a member of our clinical team will reply.