FAQs

  • 1. What is Sleepstation?

    Sleepstation is a six-week online therapy course for insomnia which is clinically proven to be as effective as face to face treatment. The online therapy course is tailored to each individual patient and helps patients fall asleep faster and stay asleep during the night.

    Sleepstation is the drug-free solution to overcoming insomnia.

    The course was co-designed by Dr Kirstie Anderson. Dr Anderson saw a need for an online programme as she was receiving a high level of referrals for her NHS sleep clinic. As one of the few consultant neurologists to specialise in sleep, she works within one of the country's largest sleep clinics where people with every type of sleep disturbance are seen and successfully treated including those with severe insomnia. She has published papers on a range of sleep disorders and delivers lectures on every aspect of sleep.

  • 2. Can I delay the start of my treatment?

    This is a 6-8 week course, and we would advise that you start at a time which feels right for you. It’s best to start when you feel confident that you can see the entire course through with no breaks.

    Assessment Week
    During the first week of this course, we need you to record sleep diaries for seven days in a row. Every night we sleep slightly differently, and we need to chart that to assess your sleep problem. Many people find this very easy to do, regardless of their schedule. However, we would advise that you start this at a time which represents a typical week for you. So, doing this during a holiday for example wouldn't be advisable.

    Weeks 2-5
    These are the most intensive weeks of the course. If required, you can take a break after the assessment week, before you start the treatment. But, we would recommend that you do not take any breaks between the start of week two and the end of week five, if at all possible. It's best to start the treatment when you feel that you can follow to the schedule which we will set for you every day for at least two weeks.

    Weeks 6-8
    Some people don't need the full eight weeks to get better, in fact many people start to feel a lot better at week four and are ready to stop by week six. If you do require treatment for the full eight weeks, it's important to continue with the schedule for the duration. If you feel like you need a break at week six (for a holiday for example) then please ask us for personalised advice via our secure messaging system. We may be able to provide a revised schedule for a holiday week which will help you to maintain momentum.

    If you have a specific question, please don't hesitate to contact us.

  • 3. How can I change my password?

    You can do this by following the instructions on the the password reset page. After completing the form, you'll receive an email with details of how to reset your password.

    If you're already logged into your Sleepstation account, just click on the "My profile" link in the menu. This will take you to a "change password" form. Complete the form and save.

  • 4. I've forgotten my password - how can I get a new one?

    You can do this by following the instructions on the the password reset page. After completing the form, you'll receive an email with details of how to reset your password.

    Remember to choose a secure password - one that is hard to guess and that only you know.

  • 5. What does it mean to self-refer?

    When NHS patients self-refer to Sleepstation they are opting into an NHS service which allows them to access treatment directly without being referred by a GP or other health professional. The option to self-refer to Sleepstation is only available in certain parts of England at present. The NHS service is only available to NHS patients, so to qualify for the service the patient will need to provide us with their NHS number, date of birth and home address.

    As this is an NHS service, Sleepstation are required to report these referrals to the NHS. Therefore data must be held. The patient has a choice about how this information is reported and to whom.

    Sleepstation will not use NHS patient data for marketing purposes or pass information to 3rd parties, other than the NHS, without patient consent.

  • 6. How long will it take before I start to feel better?

    Most people start to see results after two to three weeks. Some do not need to complete the full eight weeks of the Sleepstation course. However, some people (in particular those who have very severe insomnia) make slower progress and it can take eight to twelve weeks before they feel significantly better.

    Everyone is different and it's important that you take the time that you need to ensure that you get the full benefit of the course. Our support team will provide ongoing support via the messaging system to ensure that you get the best out of your insomnia therapy with Sleepstation.

    If you’re still not feeling better by the end of the course, we will provide advice and guidance about how to move forward alone. Or, if you feel that you still need our support, you can sign up for enhanced support.

  • 7. What's the success rate of Sleepstation?

    Over 90% of people who try Sleepstation get better in some way, and over 80% of patients are sleeping normally after Sleepstation.

    This type of treatment is very successful when the course is followed as directed and those patients who follow the instructions closely can achieve amazing results, as you can see from our patient stories.

  • 8. Do you provide personalised support?

    Yes, our sleep team are here to answer any questions you have and to provide support and guidance along the way. With believe that our personalised support is one of the most important parts of the Sleepstation programme - and key to its success.

    Sleep problems can be complicated, which is why we make sure we take the time to learn about your sleep problem. You'll be supported by real people who care. Please feel free to contact us at any time.

    Your therapy sessions are also personalised. These are delivered by video and you can access them via your dashboard. If you have any questions about your weekly therapy sessions just let us know - we’ll be happy to help.

    Unfortunately we cannot offer any medical advice beyond that which is covered by this course. In particular, we cannot offer advice regarding your medication. But, we can signpost you to a medical professional who will be able to provide support.

  • 9. Can I keep taking sleeping pills during the therapy course?

    Yes, the course is still effective for those taking sleeping pills. It’s very useful for us to know if you are taking sleeping pills or not. You can add this information in your sleep diary.

    We recommend that you aim to keep medication stable during the course of therapy if possible, so long as your doctor is in agreement. When we abruptly stop sleeping pills we can experience a short period of rebound insomnia (we sleep badly again for a short while).

    The course can also be very effective if combined with a plan to come off sleeping pills. If you wish to change or alter your sleeping pills then we would recommend that you consult your doctor to discuss this. Do let us know what you decide.

  • 13. Why can't I see the videos?

    If you're having problems viewing a website or elements of a website (such as the videos on the Sleepstation website) it is important that you check that your browser is up to date as a first port of call. It's important to keep your browser up to date to ensure enhanced security and performance across the internet.

    The majority of problems which people have due to out of date browsers. Our system is designed to be compatible with Internet Explorer 11 and up and the latest version of all other browsers (e.g safari, chrome, firefox, opera etc).

    Sleepstation delivers interactive mixed media content via the internet, and to experience Sleepstation at it's best you should ensure that your software is up to date.

    You can find out what browser you are using here - What browser am I using?

    If you're not running the latest version an update may solve your problem.

    It’s not my browser
    If you're having trouble with video, and your browser is up to date, then the problem may be with your version of flash. You can check if you have the latest version here - What version of flash do I have?

    If all of your software is up to date and you're still having problems then please contact us by email at technical@sleepstation.org.uk to let us know the problems you're having. Ideally we'd like you to take a screenshot and attach that to the email.

    If you're not sure how to do take a screenshot you can find out here - How do I take a screenshot?

    In your email please give us as much detail as you can about the problem you are having and let us know which browser (including which version) you are using as well as the device you are using (PC, Macbook, iPhone, iPad, other tablet device).

  • 14. Will I get to see the someone in person?

    No, Sleepstation is an online course and it doesn't require face to face interaction. Sleepstation has been clinically proven to be as effective as face to face treatment. There are no waiting lists and many people find it much more convenient than attending a clinic. However, there are some people who prefer to go through the course in a clinic environment.

    If you do want to see someone face to face then please let us know by emailing support@sleepstation.org.uk and we can provide details of relevant sleep services in your area.

  • 16. Does this therapy always work?

    Well of course the answer is no. Nothing has 100% success rate, but all of the research which has been done to evaluate this type of therapy (CBT for insomnia) in a face-to-face environment has consistently shown that it helps 50-70% of people with insomnia significantly improve their sleep and that those improvements tend to be long lasting.

    There have been various positive research studies into the effectiveness of an online version of this well established therapy and we recently carried out a study ourselves (which was specific to our online therapy course) looking at the effectiveness of this therapy. We found that it was proven to be more effective than it's face-to-face counterpart, with over 80% of users showing significant improvement in their sleep.

    If it doesn't work for you, we need to think carefully about whether we have the right sleep disorder and whether you've been able to do what we asked. Sometimes there are other things which your doctor might want to try for your sleep.

  • 17. My jetlag is getting worse - is there anything I can do?

    Jetlag gets a little tougher for all of us as we get older but within working life we re-adjust our body clock by about an hour a day. So if there is a six hour time difference then it will take six days to move into the new time zone. Travelling eastwards tends to be tougher than travelling westwards.

    General rules are to avoid alcohol on the plane and if you are away for more than a week then probably the simplest non-drug option is to stay up where possible the first day you arrive and try and avoid getting into bed too early. Get plenty of sunlight the next day and head into bed at the arrival destination time the next day.

    The NHS Choices website lists a number of tips for beating jetlag which you may find useful - How to beat jetlag

  • 25. How do I know that Sleepstation will work?

    When people follow the Sleepstation course as directed, over 80% get significantly better as a result. Our threshold for “significant improvement” is a positive change in sleep efficiency of more than 20%. This is usually accompanied by an increase in total sleep time, and a reduction in anxiety around sleep.

    Over 90% of people who have tried Sleepstation get better in some way. They may have an increase in their sleep efficiency scores of 10%-15% for example . This isn't considered a clinically significant change but it can make a real difference to how those people feel about their sleep, particularly for those who didn't have far to go when they started - those with only mild insomnia.

    This type of treatment is very successful when the course is followed as directed and those people who follow the instructions closely can achieve amazing results, as you can see from the feedback on our website and in the NHS Health Apps Library.

  • 26. What evidence is there that this treatment works?

    Sleepstation is an online cognitive behavioural therapy (CBT) for insomnia. This type of CBT is commonly referred to as CBTi. CBTi is a psychological treatment. There is very strong evidence for using psychological treatments in insomnia. This type of treatment has been proven to be effective both in the short-term and in the long-term. This type of treatment is effective for both men and women of all ages. It can effectively treat insomnia that has been present for a short time, or lasted for many years. It’ s also been proven to be effective in treating poor sleep and insomnia associated with medical or psychological conditions. So, it’ s very powerful and that’ s why we’ ve chosen to use it as the foundation for Sleepstation.

    So, we know that CBT is very effective. But, it requires a great deal of commitment –it’ s not easy. The approach directly addresses your thoughts, beliefs and behaviours around sleep. There is a tendency for people with poor sleep to over-focus on their sleep. They often tell us that they can’ t switch off, or have worried thoughts running through their mind – what we call “racing thoughts”. How we think and feel affects our sleep, and through this programme we will explore some tips and techniques which have been clinically proven to help people fall asleep faster and stay asleep longer. We’ ll help you to understand any bad habits that might be affecting your sleep, and to change those, or replace them with more positive habits and routines.

    Sleepstation is the online version of the CBT which Dr Kirstie Anderson delivers in her specialist sleep clinic. She has seen and successfully treated thousands of patients with sleep problems and actively researches new techniques to treat sleep problems.All of the components of this online course have been tested to ensure that they are effective. In the most recent study that over 81% of patients studied saw significant improvement in their sleep as a direct result of this programme. If you are committed to overcoming your insomnia, and follow the plan that we create for you, we are confident that you can improve your sleep. In addition to our own reviews and research into the effectiveness of this treatment, there are many scientific reviews which outline how effective CBTi is. This method of treatment is endorsed by the NHS and recommended by NICE in the UK and NIH in the US

  • 27. What do I do if I have a complaint?

    You can contact us either your Sleepstation account, or by emailing support@sleepstation.org.uk

    We will respond (electronically) to the complaint within 72 hours of receiving it.
    We will offer to call you to discuss the complaint. We will attempt to contact you a minimum of 3 times verbally.

    All complaints will be recorded.

  • 28. Why have I been discharged?

    The Sleepstation course should be followed consistently for at least four weeks for best effect. If we don't hear from you for a while we'll discharge you from your course of treatment. We'll also discharge you when your course of treatment has ended.

    If you're discharged before completing Sleepstation and would like to start again just get in touch and let us know.

    - NHS patients will require a new referral to start again.
    - Private patients can start again anytime. Private patients can have a maximum of three restarts. Private restarts are only available if less than three weeks of the programme have been accessed.

    Patients are discharged automatically in the following instances after 21 days::

    - Haven't added a sleep diary in the last 3 weeks
    - Completed therapy over a week ago

  • 29. What does my sleep efficiency score mean?

    Your sleep efficiency score is the percentage of time which you spend in bed asleep divided by the total amount of time which you spend in bed. So, for example if you spent 10 hours in bed and only 5 of those hours asleep then your sleep efficiency score would be 50%. Scores above 85% are normal.

    If you follow our therapy as directed your sleep efficiency score should increase over time, moving into the normal range. You track your scores as you progress through the course.

    Don't worry if you see a slight dip in your sleep efficiency score in the middle of the course. This is common, and it is a good indicator that a certain technique isn't right for you. Knowing what caused these dips can help us to tailor your therapy, to ensure that you get the techniques which work best for you.