CBT-I sleep programme

Welcome to the SLEEP programme!

A lot of people struggle with their sleep. They often don't really know where to start and have a hard time finding a way to improve their sleep. Taking part in this programme is a good first step to address your sleep problems! However, you need to keep in mind that implementing changes to improve our sleep (and other aspects of our life) can take time and is not always straightforward. When deciding to implement certain changes in any aspect of our life, we might envisage our journey that is straightforward. In reality it could be very different and much more challenging.

The programme consists out of 6 sessions. Every week, you will get access to one session. Every session will focus on different aspects. However, each session will build on the previous session and aspects of previous sessions will be revisited. Below you can find an overview of the 6 sessions and their focus:

• Session 1: How does sleep work?: Insight in sleep mechanisms and insomnia
• Session 2: Sleep habits: Creating a strong association between sleep and your bedroom
• Session 3: Sleep schedule: Setting-up a tailered sleep routine and schedule (Online - therapist-guided)
• Session 4: Quiet the mind 1: Relaxation techniques
• Session 5: Quiet the mind 2: Strategies to work with persistent thoughts that keep you awake
• Session 6: Relapse prevention and closure (Online - therapist-guided)

Before we start with the sessions, we will ask you to keep track of your sleep using the sleep journal, the MotionWatch and the Dreem-headband, and to complete the online questionnaire. This enables us to evaluate your progress. The sleep journal will also be used as part of the treatment to really individualize your sleep schedule and provide personal adjustments, so be sure to complete it daily during the whole intervention period too! By now you should have received an appointment for an in-lab sleep measurement (1 night). (Maybe you already finished it!) During this assessment, you will receive/received a demonstration and explenation of how to use the sleep journal, the MotionWatch and the Dreem-Headband. Don't worry if you don't remember all the details, below you can find the written detailed instructions for the sleep journal, the MotionWatch and the Dreem-Headband. You can also find a blanco sleep journal to print out and use.

Please remember to send a screenshot photo of your weekly morning sleep diary at the end of every week to sleeppainstudy@warwick.ac.uk. This is to ensure your guided therapist sessions can be used as efficiently as possible. You will receive an invite for the first session after we received your first sleep journal!

Good luck with the programme!

DOWNLOAD Sleep journal

DOWNLOAD Sleep journal instructions

DOWNLOAD MotionWatch Instructions

DOWNLOAD Dreem-Headband Instructions

Introduction