What it is
Created by This Way Up, the Insomnia Program is a free, effective, self-paced online treatment for people experiencing sleep problems such as insomnia.
Consisting of four lessons, you'll learn cognitive behavioural therapy (CBT) strategies to work through thoughts, feelings, and behaviours that may be preventing you from sleeping.
About the lessons:
- Lesson 1: Learn about the science of sleep and insomnia, what keeps your insomnia going, and habits that promote good sleep
- Lesson 2: Learn strategies for staying asleep throughout the night and retraining your brain to associate the bed with sleep
- Lesson 3: Learn strategies to improve sleep quality and more advanced techniques for managing thoughts that interfere with sleep
- Lesson 4: Learn to balance daytime activities with good sleep as well as relaxation techniques to reduce stress.
This program is self-paced but is designed to be completed within two months. This Way Up recommends completing one lesson every week.
Initially, you will be granted 90 days of access. Upon completion, you will be granted an extra 12 months of access for practice purposes. Please note there is a 5-day lockout period between lessons to give you time to complete the learning activities and practise your new skills.
Who it's for
You may want to try This Way Up’s Insomnia Program if:
- You’ve been finding it increasingly difficult to fall or stay asleep over the last 3 months
- Your sleep tends to be broken and restless or it’s hard to get up in the morning
- You still feel tired even when you get enough hours of sleep
- You seem to be stuck in the way you feel and would love to learn how to get out of this cycle
- You are ready and willing to learn new skills to change the way you feel.
The Insomnia Program may be especially helpful if you’ve been previously diagnosed with insomnia and haven’t had CBT for insomnia in the past.
How to access it
The Insomnia Program can be accessed online via the This Way Up website.
You can either enrol as self-help or get a prescription from your GP.
- About the self-help pathway
- Completely self-guided (no clinician support)
- Instant access to start right away
- Free* for 90 days
- Once completed, you may access the program for 12 months
- Available to people who reside in Australia.
*The Insomnia Program via the self-help pathway is free for a limited amount of time, after which it will cost $59AUD. The Insomnia Program via the prescription pathway and under the monitoring of your own clinician will remain free.
Click here to download a prescription request letter you can bring to your GP.
- About the prescription pathway
Help is available for everyone
This Way Up’s programs have not been evaluated in populations who:
- Have been diagnosed as having schizophrenia or bipolar disorder
- Are dependent on drugs or alcohol or take sedative medication (e.g., Valium, lorazepam) daily.
More tailored, intensive, face-to-face support from a clinician may be more suitable for these populations and for people who are thinking about suicide. Click here to learn about getting a Mental Health Treatment Plan from a GP.
If you’re in crisis right now and would like to speak with someone, you can contact Lifeline. Call 13 11 14, send us a text or chat online. We're here 24 hours a day, 7 days a week to listen to whatever you're going through. If life is in danger, call 000.
