Sleepio | By Big Health Ltd |
Features
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)(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 |
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Security and privacy | Does the app:
Read more about safety and security when using apps. Brochures: |
Cost | Basic is free; Annual subscription for more features |
How to access the course |
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Sleepio
Sleepio
- An online 6-week sleep improvement programme with a focus on sleep compression/restriction therapy.
- NOTE: 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)(external link)(external link). The programme authors advised us that this can take up to 8 weeks to get an invitation.
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 app description, go to the app website(external link), App Store(external link) or, for a more detailed review, see reviews below.
Professor Colin Espie introduces Sleepio
(Big Health, 2013)
PROS | CONS |
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✔ Evidence-based therapy delivered in an easy-to-understand format. |
✘ The paid subscription is costly. |
Clinical review
Reviewer: Peter Ou, GP, FRNZCGP
Date of review: May 2021
Platform: Apple
Version: 1.8.1 4-2606
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
Platform: Apple
Version: 1.8.10
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.
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(external link) 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(external link) 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.(external link) 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.(external link) Lancet Psychiatry. 2017 Oct;4(10):749-758.
Disclaimer: The NZ Health App Library is a free consumer service to help you decide whether a health app would be suitable for you. Our review process is independent. We have no relationship with the app developers or companies and no responsibility for the service they provide. This means that if you have an issue with one of the apps we have reviewed, you will need to contact the app developer or company directly. |
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