· This online course runs for 5 weekly sessions on zoom.

· Each session is 1 hour 20 minutes long, with a 10 minute break in the middle.

· The course is facilitated by 2x Psychological Wellbeing Practitioners, who have been trained to deliver cognitive behavioural interventions for insomnia.

· It is a lecture style course where facilitators will present information and talk you through tools and techniques that you can use to improve your sleep.

· This course is suitable treatment for people struggling with insomnia or mild sleeping difficulties.

· Insomnia means you are unhappy with the amount of sleep or the quality of sleep that you are getting. People with insomnia have difficultly falling asleep, difficultly staying asleep or wake up early in the mornings and can't get back to sleep. It has an impact on the person's wellbeing and affects their ability to function.

· This course will not be helpful for people that struggle with any other sleep disorders such as sleep apnoea or restless leg syndrom

Session 1: Introducing sleep science and CBT

· What causes poor sleep and what is it like?

· How and why we sleep

· Introduction to Cognitive Behaviour Therapy (CBT)

· Relaxation technique

Session 2: Building healthy sleep habits and associations

· Healthy sleep habits

· Improving sleep associations

· Relaxation technique

Session 3: Challenging unhelpful sleep patterns and unhelpful thoughts

· Sleep restriction

· How to manage shift work

· Thought challenging

· Relaxation technique

Session 4: Dealing with worry

· How to identify and categorise different types of worries

· Skills to manage worries effectively including 'Worry Time' and 'Problem Solving'

· Relaxation technique

Session 5: Maintaining healthy sleep

· Course top tips

· How to develop a plan to maintain your healthy sleep in the future

· Relaxation technique

· Enter the zoom call on the allocated day and time each week

· You can ask questions and respond to facilitators questions if you'd like to. You will not be required to say anything on the zoom call if you prefer not to.

· You will get the most out of the course if you practice the tools and techniques during the week

· Complete a weekly questionnaire, which will help you to personally track your progress along the course; it will also help us to monitor and evaluate our service.

· Please complete our online self referral form.

· We will contact you regarding registration to this course

· Add step2groups@nhs.net to your email contacts, to ensure you get your invite email.

· Check you Junk/ Spam folders if you don't hear from us within a week.

· Call us if you have any problems!