Wake up to Better Sleep.

The Insomnia Program is a five-module, self-paced online program built on CBT-I (Cognitive Behavioural Therapy for Insomnia) and acceptance and commitment therapy (ACT). It is the same psychological education you may receive in a 1:1 setting, delivered through short video lessons and practical worksheets you work through at your own pace.

The program runs over six weeks, with new material released gradually. The sequence of modules and lessons have been carefully planned. A lot of people find it is still a lot of information covered in a small amount of time, which is why we give you ongoing access so you can continue to work through and revisit things for 12 months from the date the program was purchased. There's no minimum requirement: lessons are short, most under 15 minutes, and you set the pace.

CBT-I (Cognitive Behavioural Therapy for Insomnia) is the first-line, evidence-based treatment recommended by general practice and sleep medicine guidelines for insomnia disorder. Research shows CBT-I is more effective than sleep medication in the long-term. It works by addressing the behaviours and thought patterns that keep insomnia going, rather than just managing symptoms.

ACT (Acceptance and Commitment Therapy) is a newer approach to insomnia with a growing evidence base. ACT helps you change your relationship with sleep rather than fight to control it. The harder people chase sleep, the more it tends to slip away, and that struggle is part of what keeps people awake. Instead of battling anxious thoughts or forcing sleep to happen, ACT helps you ease that struggle and keep living the life that matters to you, rather than putting it on hold until your sleep is “fixed.”

CBT-I is the first-line treatment for chronic insomnia, and it’s the practical engine of this program: using your own sleep patterns to rebuild steadier sleep and loosen the habits that keep insomnia going. ACT shapes how those tools are delivered: with less pressure and less alarm, and room for the reality that change takes time. The resulting program aims to be both practical and gentle.

This program is designed for insomnia specifically, not sleep apnoea or other diagnosed sleep disorders. If you suspect you may have sleep apnoea (loud snoring, gasping for air during sleep, excessive daytime sleepiness), please see your GP or a sleep specialist for proper assessment before starting.

Through short video lessons (between 5-15 mins) by Dr Amelia Scott paired with downloadable worksheets and guides for each module, so you can watch, then actually apply what you've learned.

Anyone who's had ongoing trouble falling asleep, staying asleep, or waking too early, and these symptoms have started to cause distress or interfere with day-to-day life.

This program is built for adults whose main problem is chronic insomnia: trouble falling asleep or staying asleep at least a few nights a week, for a while now, and it is affecting your day-to-day life. You need to be 18 or over to enrol.

Part of the program involves matching the time you spend in bed to the amount you are actually sleeping, so your nights become more solid. You are not asked to sleep less than you already do, and the window is widened as you go. Even so, most people feel sleepier during the day for the first two to three weeks. For most people that is mild and short lived. For some people it is worth a conversation with a GP first.

Please talk to your GP or another treating health professional before enrolling if any of these apply to you: you snore loudly, wake gasping or choking, or have possible sleep apnoea that has not been assessed; you regularly fall asleep without meaning to during the day; you drive long distances, operate machinery or do other safety-critical work; you have been diagnosed with bipolar disorder; you have epilepsy or another seizure disorder; you sleepwalk, have night terrors or act out your dreams; you have another sleep disorder that is not currently treated; you do night shifts or rotating shift work; or you are going through a mental health crisis or have had recent thoughts of harming yourself.

Some of the strategies are harder to apply when your nights are already broken by someone else, for example if you are pregnant or caring for an infant. You can still do the program, but we recommend seeking guidance while you work through, so you can tailor the strategies to accommodate overnight interruptions.

We don't screen or approve anyone. The program does not involve a formal screen or application to determine your suitability. It is your decision whether the program is right for you before you enrol. If you enrol and then decide it isn't right for you, email us within 21 days and we'll refund you in full, no reason needed.

If you're in crisis or having thoughts of harming yourself, please don't wait for a program. Call Lifeline on 13 11 14, or 000 in an emergency.

You can request a full refund within 21 days of purchase. You do not need to give a reason, and it does not matter how much of the program you have worked through.

Email [email protected] from the address you used at purchase. We refund to your original payment method within 5 business days, and your access ends once the refund is processed. If you are paying by instalments, we refund every instalment you have paid and cancel the remaining ones.

After 21 days we do not offer refunds for a change of mind. This does not limit your rights under the Australian Consumer Law.

Every person's experience is different, and results often depend on how consistently the strategies are applied. The program is designed to help you rebuild a healthier, more reliable relationship with sleep. People taking part in similar programs report significantly fewer symptoms of insomnia, significantly less time awake overnight (including time taken to fall asleep, and time awake in the middle of the night). Most people also experience improvements in symptoms like fatigue, low mood and quality of life.¹

¹ Hwang JW, et al. Systematic review and meta-analysis on fully automated digital cognitive behavioral therapy for insomnia. npj Digital Medicine 2025;8:157.

The lessons follow a set curriculum, the same five modules for everyone. What is personal is the data you bring to it. Your sleep diary is built around your own nights, and how you apply each strategy comes from what your own patterns show.

You also complete the Insomnia Symptom Questionnaire, a short validated sleep questionnaire, near the start of the program and again at the end. It gives you a straightforward before and after: where your sleep was when you started, and where it is once you have worked through the material, so you can see what has actually shifted rather than relying on memory. The score describes how you answered on the day, not a diagnosis.

Setbacks are addressed directly in Module 5, which includes a simple plan for handling occasional bad nights, because progress with sleep is rarely a straight line, and one rough patch doesn't undo what you've learned.

Taking sleep medication should not stop you looking at alternative ways to understand and address insomnia. Many people begin CBT-I while taking something (prescription or over-the-counter). Any decision about your medication should be made in consultation with your prescribing doctor. This program will never tell you to start, stop, or adjust it.

The research examining combined pharmacological and behavioural treatments suggests that ongoing medication use may result in slower progress than without. We think this is because CBT-I helps you learn that your body can produce sleep on its own, and medication tends to prevent people from learning this.

However, a growing body of research suggests that CBT-I may be a valuable first step for people who are considering reducing their use of sleep aids and sleep medication. Once some CBT-I strategies are in place and confidence has grown, many people feel ready to talk to their prescriber about gradually reducing medication.

Click here to access a copy of the terms and conditions.