The Better Sleep
Online Insomnia Course
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.
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.
The Better Sleep Online Insomnia Course
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:
What the Course Covers
What is sleep and how is it controlled?
The Background and Science of Sleep
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
Managing Anxious Thoughts Around Sleep
Strategies to manage night-time worries, and deal with a racing mind.
Understanding
Insomnia
What is insomnia? How does it start, and why does it go on?
A balanced look at different approaches people often consider .
Understanding Sleep Difficulties
Please note: We are not an emergency mental health service and cannot provide support via this course for anyone suffering with severe mental health problems.
If you are struggling with your mental health, please reach out for help. You can contact Samaritans anytime on 116 123 (free from any phone), or call NHS 111 for urgent medical advice and mental health support.
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.