Our NHS service isn’t available at your GP surgery but we can still help

If sleep difficulties have been going on for several weeks, they may not improve without some form of support. Options include lifestyle changes, talking therapies, digital programmes and, for some people, short-term use of prescribed sleep medicines.

If you are looking for a drug-free approach with a strong evidence base and the ability to get started quickly, CBTi (including digital versions) is widely recommended as an effective option for persistent insomnia.

Most people begin to notice improvements within three to four weeks, although this varies from person to person. Some people make faster progress, while others take a little longer – eight to twelve weeks is still within a normal range.

Everyone’s experience is different, and it’s important to work through the programme at a pace that feels right for you. Our sleep coaches are available throughout to offer guidance, answer questions and help you stay on track.

If you feel you need more time or additional support at the end of your core programme, we can provide guidance on next steps or you can choose to continue with extended support.

Sleepstation helps many people improve their sleep, but no approach works for everyone. If you do not notice the progress you were hoping for, it may be that other factors are affecting your sleep or that a different type of support would be more suitable. We can help signpost you to appropriate options if needed.

Cognitive Behavioural Therapy for insomnia (CBTi) is an evidence-based approach that helps people who struggle to fall asleep, stay asleep or wake too early. It focuses on changing the thoughts, behaviours and habits that keep insomnia going.

CBTi has been studied for decades and has consistently been shown to improve sleep quality and reduce insomnia symptoms. It is recommended as the first-line approach for persistent insomnia by organisations such as the National Institute for Health and Care Excellence (NICE) and the American Academy of Sleep Medicine.

Rather than relying on medication, CBTi uses structured behavioural strategies and practical skills that people can use long term, including if sleep difficulties return in the future.

CBTi goes beyond basic sleep advice. It provides a structured, method-based way of improving sleep by helping people understand how their behaviours, routines and thought patterns affect their nights.

Understandably, the answer is no. Nothing has 100% success rate. However, decades of research show that CBTi is effective for most people with long-term insomnia.

In face-to-face settings, CBTi typically helps around 50–70% of people achieve significant and lasting improvements in their sleep.

There is also a growing body of research showing that digital versions of CBTi can be highly effective. Our published studies, together with extensive real-world evidence from NHS delivery, show that more than 80% of people who complete Sleepstation CBTi report substantial improvements in their sleep.

If Sleepstation CBTi doesn’t feel effective for you, it may be because your sleep difficulty has contributing factors that the programme is not designed to address or because the steps could not be followed as intended. If you remain concerned about your sleep, your GP or specialist can discuss other options or further assessment if needed.

If you’ve chosen a paid package, you can pay by card, Apple Pay or Google Pay. We take payment upfront because committing to the programme from the outset helps people stay engaged. Many users tell us that paying upfront encourages them to follow the steps more consistently, which can make it easier to stay on track.

Lots of people tell us this. However, these same people usually find the techniques used in Sleepstation’s programmes to be beneficial. The success of the techniques is primarily due to:

• the order we do things in
• the fact we take one step at a time.

It’s common for people to say, “I’ve tried everything, nothing works,” but when we look at what they have tried in detail, what most people do is try everything, all at once, for varying amounts of time and then become overwhelmed and give up. Trying everything all at once also means that we don’t know which parts work for us and which don’t. Sleepstation does things in a particular order, for specific amounts of time, step by step to make sure that each technique has the best chance to work for you.

Much like a diet, consistency is also key, and this is something you’ll hear from us a lot. Everyone is different, so different things work for different people. If a certain technique doesn’t work for you, that’s OK, but we’ll encourage you to try each one for the length of time that we know it tends to take for that technique to take effect, to give you the best chance of having success with this.

Most importantly, we’ll be here for you when you need us.