The Better Sleep Program

The Better Sleep Program is for older adults (typically over the age of 65). We designed this course specifically to address some of the difficulties that people can face as they get older in regard to their sleep.

It is based on Cognitive Behavioural Therapy (CBT) which is the NHS recommended treatment for insomnia and sleep difficulties.

The goal of the group is to support improved sleep quality and duration, and decreased frequency of nighttime awakenings.

We work with participants to develop healthier sleep habits and routines through techniques which aim to reduce unhelpful beliefs about sleep. The group fosters greater self-awareness of sleep patterns, enhance relaxation skills, and improves emotional regulation to address anxiety or worry about sleep.

Ultimately, our end goal is to support participants to achieve a more consistent and restful sleep schedule, leading to improved daytime functioning, increased energy levels, and a better overall quality of life.

Participants can attend alone or as a couple and we are happy to accept referrals to the course from health professionals. If you are attending as a couple, please note separate applications will have to be completed.

For people with cognitive difficulties (either progressive or non-progressive, e.g. dementia, stroke) we can accept people with an Addenbrooke’s Cognitive Examination score of 78 or above.

The format of the group:

  • The group is a closed group, run over a period of six consecutive weeks, for two hours per session.

  • An optional one-hour focus group is held after the final session.

  • It is held online via Zoom

  • Participants are expected to commit to attending all sessions.

  • Home tasks will be given as part of the course, these will be expected to be completed outside of course hours

  • We ask participants to complete questionnaires at various points before, during and after the course, and we will provide you with feedback on your outcomes following the course.

The Better Sleep Program for Carers

The Better Sleep Program for Carers is for older adults (typically over the age of 65) and is designed to support the sleep of the carer and the cared-for person.

As a carer, your time and energy are precious. Our sleep improvement program is designed specifically for you, acknowledging your unique challenges and offering an evidence-based approach to restful nights.

Core Principles & Practices:

• Understanding Sleep: Learn about insomnia, its causes, and influences like health, age, environment, and medication. We address sleep in later life and with dementia.

• Healthy Sleep Habits: We focus on developing positive "sleep habits", moving beyond "sleep hygiene".

• Challenging Negative Thoughts: Use CBT models to confront anxious thoughts that disrupt sleep.

•Behavioural Strategies:

◦ Implement stimulus control to build positive sleep associations.

◦ Keep sleep diaries to identify wakeful triggers (including care needs) and sleep-promoting factors.

•Mindfulness & Relaxation: Incorporate mindfulness into wind-down routines, practice breathing exercises, relaxation, attention training, and guided imagery. Short 5-minute mindful practices are included in sessions.

• Long-Term Success: The program includes crucial relapse prevention planning and a roadmap for continued improvement.

For people with cognitive difficulties (either progressive or non-progressive, e.g. dementia, stroke) we can accept people with an Addenbrooke’s Cognitive Examination score of 78 or above.

The format of the group:

  • The group is a closed group, run over a period of six consecutive weeks, for two hours per session.

  • An optional one-hour focus group is held after the final session.

  • It is held online via Zoom

  • Participants are expected to commit to attending all sessions.

  • Home tasks will be given as part of the course, these will be expected to be completed outside of course hours

  • We ask participants to complete questionnaires at various points before, during and after the course, and we will provide you with feedback on your outcomes following the course.

CBT for Insomnia - For Individuals

We are also pleased to be able to offer Cognitive Behavioural Therapy for Insomnia to individuals.

Through personalised sessions, we work together to develop healthier sleep habits and routines. This includes learning techniques to challenge unhelpful beliefs about sleep, building greater awareness of your own sleep patterns, enhancing relaxation skills, and supporting emotional regulation to reduce anxiety or worry related to sleep.

Ultimately, our aim is to help you achieve a more consistent and restful sleep schedule—leading to better daytime functioning, more energy, and an overall improved quality of life.

We are currently able to offer this at a subsidised rate of £195 per person for a 6-week course.