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(external link). 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.

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Clinical review

Read a clinical review of 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(external link)
  • requires internet access to use: Yes     
Read more safety tips around health apps.
  • Free basic version available
  • Subscription of $800/year for more features 

Professor Colin Espie introduces Sleepio

(Big Health, 2013)

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(external link).


✔ 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


Healthy sleep hygiene [PDF, 306 KB] Auckland DHB, NZ

Related topics

Consumer guide: how to choose a health app
Clinicians guide: how to choose a health app
NZ health app library
Sleep apps
Sleep topics


  1. 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(external link) Sleep. 2012 Jun 1;35(6):769-81.
  2. 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(external link) J Occup Environ Med. 2016 Jul;58(7):683-9.
  3. Barnes CM, Miller JA, Bostock S. Helping employees sleep well: Effects of cognitive behavioral therapy for insomnia on work outcomes.(external link) J Appl Psychol. 2017 Jan;102(1):104-113.
  4. Freeman D, Sheaves B, Goodwin GM, et al. The effects of improving sleep on mental health (OASIS): a randomised controlled trial with mediation analysis.(external link) Lancet Psychiatry. 2017 Oct;4(10):749-758. 
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Credits: Healthify Editorial Team

Reviewed by: Dr Peter Ou, GP and Clinical Editor, Auckland Regional HealthPathways

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