DormeonEducational sleep course · not medical treatment
The sleep method clinicians use, taught so you can do it yourself.
Most sleep advice is just hygiene tips. This is the actual behavioural method, in six self-guided weeks. Learn why staying in bed longer keeps you awake, and what to do instead.
- No app to install
- No tracker required
- 60-day refund
Start free tonight
The 1-page Sleep Reset guide and first lesson, by email.
No app to install. No tracker required. Just the method.
Why nothing has worked yet
Sleep hygiene is the warm-up, not the workout.
Why the tips never added up
You’ve tried the herbal teas, the blue-light glasses, the ten tips for better sleep hygiene. They didn’t help, and there’s a reason: sleep hygiene is the warm-up, not the workout. The techniques that actually move insomnia are different, they’re a little counterintuitive, and hardly anyone teaches them properly outside a clinic.
Why most sleep advice fails you
The behavioural method for insomnia has two active ingredients, and neither is “wind down before bed.” One resets the link between your bed and being awake. The other rebuilds your sleep so it feels deep and consolidated instead of thin and broken. They only help if you understand them and do them in the right order, which is exactly what a scattered list of tips can’t give you.
The course
What this course is
A structured, six-week self-guided course. Each week you get one clear module and one simple thing to do. You track your sleep on a one-page diary (no wearable, because for this the diary is the better tool), and the course shows you how to adjust your own schedule week by week using the same rule a clinician would. You go through it once. There’s no subscription and nothing to cancel.
The basis
What it’s based on
The approach is cognitive behavioural therapy for insomnia, the approach sleep specialists reach for first. It is one of the most studied non-drug approaches to sleep. This course doesn’t reinvent it; it teaches it, plainly, so you can apply it to your own nights.
What the research shows
Some sleep approaches move the needle. Most don’t.
Published research reports very different effects for different sleep approaches, from the behavioural protocol down to sleep-hygiene tips on their own. Here’s the evidence for each, and which ones this course teaches.
Added odds of remission for each ingredient (incremental odds ratio). 1.0 = no benefit over the rest of the method.
The protocol, active ingredients
Cognitive restructuring
Sleep restriction (time-in-bed)
Stimulus control
Sleep hygiene & relaxation, on their own
Relaxation training
Sleep hygiene, on its own
Other approaches
Mindfulness / third-wave
← smaller benefit · 1.0 = no added benefit · larger benefit →
| Ingredient | Odds ratio | 95% CI | Taught in this course |
|---|---|---|---|
| Cognitive restructuring | 1.68 | 1.28 to 2.20 | Taught as a core ingredient |
| Sleep restriction (time-in-bed) | 1.49 | 1.04 to 2.13 | Taught as a core ingredient |
| Stimulus control | 1.43 | 1.00 to 2.05 | Taught as a core ingredient |
| Mindfulness / third-wave | 1.49 | 1.10 to 2.03 | Not part of this course |
| Relaxation training | 0.81 | 0.64 to 1.02 | Not part of this course |
| Sleep hygiene, on its own | 1.01 | 0.77 to 1.32 | Taught as a foundation (not enough on its own) |
Access cost →
| Approach | Access cost | Strength of evidence |
|---|---|---|
| Therapist-led CBT-I | High cost | Large |
| Self-guided CBT-I (this course) | Low cost | Large |
| Self-guided + 1:1 coaching | Mid cost | Large |
| Relaxation apps | Low cost | Small |
| Sleep-hygiene tips & apps | Free | Negligible |
Findings from published research on these approaches in general, not results measured in this course and not a promise of any personal outcome. Educational, not medical treatment.
The honest part
The honest part: this isn’t for everyone
Some sleep problems aren’t insomnia, and this method won’t help with them; in a few cases it could leave you more tired before a doctor has ruled things out. Before you buy anything, take the free 90-second self-check below. If it flags something, we’ll tell you to speak to a clinician first, and we mean it.
Take the free 90-second sleep self-check →One purchase, no subscription
Three ways in, from £29.
The full six-week course, the sleep diary and the week-by-week adjustment guide, yours once for £69. No subscription. If you complete it and it did nothing for how your sleep feels, email us within 60 days and we’ll refund you.
Starter
£29
The foundations, the diary and the email course. A gentle start.
The Course
£69
The full six-week method, diary and week-by-week adjustment guide.
Course + 1:1 Coaching
£349
Everything, plus 1:1 guidance sessions to keep you on track.
Prefer to start free? Get the 1-page guide and the first lesson by email.
Questions
Before you start
- Do I need a smartwatch or sleep tracker?
- No, and we’d rather you didn’t rely on one. For this method a simple diary is more accurate and less likely to make you anxious.
- How long until I notice a difference?
- The method typically does its work over a few weeks. The first two weeks are the hardest, and the course is built to get you through them.
- Is this therapy or medical care?
- No. It’s an educational self-help course that teaches a well-studied behavioural approach. It is not medical care and not a substitute for seeing a clinician.
- What if it’s not right for me?
- Take the self-check first. If it flags a possible medical cause, see a clinician before starting, and the refund is there if the course isn’t for you.
Start tonight
Get the free 1-page Sleep Reset
The five foundations and the first lesson, delivered by email. No app, no tracker.