Sleepio

An online 6-week sleep improvement programme with a focus on sleep compression/restriction therapy.

Sleepio	By Big Health Ltd
	Sleep assessment questionnaire Goal setting Build an individualised programme CBT lessons At the time of writing, the app is not freely available to people living in New Zealand. Instead, the program is only available through a research programme which you can apply for on the website. The programme authors advised us that this can take up to 8 weeks to get an invitation. It is freely available for people who sign up with a London or Thames Valley postcode. Get the app:
Clinical review	Read a clinical review of this app.
User reviews	(0 reviews) Have you used this app? Tell us what you think of it. Rate this app
Security and privacy	Does the app: collect medical information: Yes require a login: Yes have a password: Yes have a privacy policy: Yes requires internet access to use: Yes Read more safety tips around health apps.
Cost	Free basic version available Subscription of $800/year for more features

What does the Sleepio programme do?

Sleepio is an interactive sleep improvement programme, to help people with insomnia (for people who have difficulty getting to sleep or sleeping through the night). The programme is based on cognitive behavioural therapy (CBT). You learn techniques and behavioural strategies to help reset sleeping patterns naturally, without relying on sleeping pills. You are encouraged to complete the Sleepio course online at a time and pace that suits you.

Users of the free version can use the sleep diary function. Paid subscribers have access to brief sleep interventions if unable to fall asleep and a 6-week video CBT programme.

A summary of contents:

Week 1: Learn about causes of poor sleep and goal setting
Week 2: Address lifestyle barriers to sleep and improving the sleep environment
Week 3: Boost sleep efficiency through sleep restriction
Week 4: Learn strategies to clear mind for sleep
Week 5: Learn further strategies to improve sleep based on user’s specific issues and progress
Week 6: Maintaining progress

For the complete programme description, go to the website.

PROS	CONS
✔ Evidence-based therapy delivered in an easy-to-understand format. ✔ Interactive video based sessions that you can watch in your own time. ✔ The rationale behind the suggested strategies are well explained.	✘ The paid subscription is costly.

PROS

CONS

✔ Evidence-based therapy delivered in an easy-to-understand format.

✔ Interactive video based sessions that you can watch in your own time.

✔ The rationale behind the suggested strategies are well explained.

✘ The paid subscription is costly.

Review details

May 2021: Version: 1.8.1 4-2606, Apple iOS
May 2019: Version: 1.8.10, Apple iOS

App developer
If you are the developer and would like to provide updated information about this app, please email the app library manager at applibrary@healthnavigator.org.nz.

References

Espie CA, Kyle SD, Williams C, et al. A randomized, placebo-controlled trial of online cognitive behavioral therapy for chronic insomnia disorder delivered via an automated media-rich web application Sleep. 2012 Jun 1;35(6):769-81.
Bostock S, Luik AI, Espie CA. Sleep and productivity benefits of digital cognitive behavioral therapy for insomnia: A randomized controlled trial conducted in the workplace environment J Occup Environ Med. 2016 Jul;58(7):683-9.
Barnes CM, Miller JA, Bostock S. Helping employees sleep well: Effects of cognitive behavioral therapy for insomnia on work outcomes. J Appl Psychol. 2017 Jan;102(1):104-113.
Freeman D, Sheaves B, Goodwin GM, et al. The effects of improving sleep on mental health (OASIS): a randomised controlled trial with mediation analysis. Lancet Psychiatry. 2017 Oct;4(10):749-758.

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Credits: Health Navigator Editorial Team. Reviewed By: Dr Peter Ou, GP and Clinical Editor, Auckland Regional HealthPathways Last reviewed: 14 Apr 2021 Page last updated: 10 Dec 2021

Clinical review

Reviewer: Peter Ou, GP, FRNZCGP
Date of review: May 2021
Comments: Sleepio is an interactive and easy-to-use app that helps users who struggle with sleep. Sleepio starts with a short sleep test which generates a sleep efficiency score. Free users can use the sleep diary function. Paid subscribers have access to additional features including brief sleep interventions if unable to fall asleep and a 6 week video CBT therapy. Through these users can gain insight into their sleep patters, learn about the factors that influence their sleep, track their sleep and learning strategies to help them improve the quality and duration of their sleep. The CBT techniques are personalised to the user's specific issues and progress, and aim to address user's daily schedule, lifestyle and thoughts on their sleep.
Overall, the app and its contents are well delivered but the subscription required for the bulk of the app's features is costly.
Safety concerns: None.
New Zealand relevance: Yes, relevant to a New Zealand audience.

Clinical review

Reviewer: Jeremy Steinberg, GP, FRNZCGP
Date of review: May 2019
Comments: This is a very high-quality evidence-based therapeutic programme for people with insomnia. The bulk of the content is available in their 6-week programme with one 20-minute interactive session being unlocked per week.
The main tool that the course uses is sleep compression/restriction therapy, which has a very strong evidence base for treating insomnia. It is the most effective strategy for treating insomnia, but it can also be difficult. The course calls it the “surgical option”.
With sleep restriction the course advises you to cut down your total time in bed in order to consolidate your restful REM sleep. It then monitors your sleep efficiency (total time asleep as a proportion of time in bed, eg, 10 hours in bed but only 5 hours of sleep is an efficiency of 50%) and if your efficiency remains high it advises you lengthen your time in bed and vice versa.
The programme also covers in good detail other commonly used strategies for insomnia such as sleep hygiene, progressive muscle relaxation, sleep stimulus control, evening routines, mindfulness and cognitive behavioural techniques.
After the completion of the 6-week course, you can continue tracking your sleep and adjusting your bedtime according to your sleep efficiency.
Safety concerns: None.
New Zealand relevance: No issues of concern. The narrator has a Welsh accent, but he speaks slowly, and is easy to understand.