The Better Sleep Programme for Caregivers
Learn how simple sleep techniques can support rest, restore energy and help you embrace the day
Course Overview
The Better Sleep Programme for Caregivers is designed for older adults and supports both the carer and the person they care for to achieve more restful, restorative sleep. Based on a successful research programme from the University of College London, it uses Cognitive Behavioural Therapy for Insomnia (CBT-I) - the NHS first-line treatment for sleep difficulties - and adapts it to the specific needs and realities of carer's lives.
Is This Course For You?
Many carers do not recognise themselves as a carer. We want to ensure that people can access our course irrespective of the type or amount of care they are providing. For example, you may provide unpaid help and support to a family member, partner, friend or neighbour. The programme is specifically designed for older adults, typically aged over 65.
What to Expect
You'll meet in a close and supportive group online via Zoom to learn, practice, and gently build new sleep habits. You are encouraged to attend all sessions as far as possible to fully benefit. A follow-up focus group offers space to reflect on your experience, and you'll also have the option to join or form a Community of Practice, helping you to continue practicing the techniques after the course ends.
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The programme runs over six weekly sessions:
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Understanding Sleep & Dementia - An introduction to how sleep works, how dementia affects sleep, and the lifestyle and environmental factors that influence rest for both the carer and the person they care for.
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Making a Plan - Developing a personalised sleep plan using sleep diary and activity data, including light exposure, meal routines, bedtimes, and managing wakeful episodes.
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Daytime Routine & Activity - Promoting alertness during the day through activity and gentle exercise, while supporting calming routines and a helpful sleep environment at night.
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Managing Night-Time Difficulties - Troubleshooting common challenges linked to dementia-related night-time behaviours and finding practical solutions.
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Supporting the Carer's Sleep - Strategies to improve the carer's own sleep, including managing stress, unhelpful thoughts, and self-care.
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What Works Going Forward - Finalising an individualised sleep action plan, combining strategies that have worked for both the carer and the person they care for.
Measurable Improvements in Wellbeing
85% of participants reduced
unhelpful beliefs about sleep
92% of participants felt they mostly/completely
had enough energy for everyday life by the
end of the course
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100% of participants said they would
recommend the course to others
What Our Participants Tell Us
"Since the course I have a greater sense that I am in control of managing my sleep pattern"
CK, May 2025
"My sleep has continued to improve really quite significantly, I am very pleased with the way things are progressing"
HS, March 2025
Current Programmes
The Better Sleep Programme for Caregivers
Meet the Teacher: Norgenta Lata
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10:00am-11:00am - Online
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Session 1: Wednesday 18th March
Session 2: Wednesday 25th March
Session 3: Wednesday 1st April
Session 4: Wednesday 8th April
Session 5: Wednesday 15th April
Session 6: Wednesday 22nd April
​This course is for caregivers aged 65 and over.
Research that informs our work
We draw on well-established research to guide how our programmes are designed and delivered. The papers below reflect some of the evidence base behind the principles and practices we use, for those who would like to learn more.
Title: Better Sleep Means I’m Better Able to Provide Care”: Caregivers’ Perceived Impacts of an Internet-Delivered Insomnia Intervention
Authors: Perepezko, K., Gallagher, V., Glazer, J., Donovan, H., Mattos, M., Klinger, J., ... & Shaffer, K.
Year: 2026​
Journal: International Journal of Behavioural Medicine
VIEW PDF
Title: A randomized controlled trial of a digital cognitive behavioral therapy for insomnia for older adults.
Authors: Ritterband, L. M., Shaffer, K. M., Thorndike, F. P., Chow, P. I., Gonder-Frederick, L., Ingersoll, K. S., ... & Morin, C. M.
Year: 2025
Journal: NPJ Digital Medicine
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