Champneys 4-week Healthy Sleep Programme

Online Group Sessions

Are you struggling to fall asleep or with waking during the night and not getting back to sleep?

Is this leaving you feeling exhausted and struggling to get through the day?

Can you picture what your life would be like if you were able to sleep better and could wake up feeling rested, refreshed and full of energy at the start of your day?

This is a powerful 4-week healthy sleep programme by an NHS-trained insomnia specialist for anyone who:

  • Experiences poor quality sleep
  • Has problems falling asleep
  • Wakes in the night or early in the morning
  • Feels tired in the morning
  • Has tried medication and other methods without success
  • Is anxious about their sleep

If these problems sound familiar to you, you’re not alone; 70% of the UK population have changed their sleep habits since the Covid pandemic, with 40% reporting insomnia (The British Sleep Society Covid Report 2020).

This evidence-based programme will help you learn all the skills you need to get your sleep back on track and experience lasting improvement.

Week 1:

  • Course overview
  • Sleep myths
  • The stages of sleep
  • The difference between insomnia and sleep deprivation
  • Sleep trackers
  • 2 simple techniques for better quality sleep

Week 2:

  • The two most powerful sleep techniques
  • Sleep hygiene: what’s important and what isn’t
  • Light and its impact on sleep

Week 3:

  • Proven ways to wind down to promote better sleep
  • Dealing with a racing mind
  • Techniques to use when you are awake in the night

Week 4:

  • Further techniques to tackle anxiety about sleep
  • A review of the course (and quiz)
  • Next steps to ensure better sleep in the long term
  • Trouble-shooting: specific sleep problems

Dr Michelle Ni Raghallaigh PhD. is a cognitive neuroscientist and insomnia therapist with specialist training in Insomnia and Behavioural Sleep Medicine. 

Following a degree in Physiology and a PhD in Cognitive Neuroscience and Neuropsychology, Michelle has worked for over a decade as a senior scientist at UCL and Great Ormond Street Hospitals running UK-wide research trials. 

She has been trained by some of the leading international experts in Behavioural Sleep Medicine and runs her own private sleep and insomnia practice, The Sleep Space

Michelle has a warm, empathetic but informative approach and sessions are engaging, collaborative and enjoyable (testimonials)


Each of the 4 sessions lasts 1 hour. A 10-minute interactive Q&A session is included at the end of each session. 

Delivery: Online via Zoom.

Introductory Offer:

£120 per person subject to booking numbers


You will have access to email support between sessions.

In addition, you will have lifetime access to the materials from the programme (written, visual and audio content).

"The most enjoyable course I have done"

"Exceptional, really interesting and enjoyable"

"My sleep has definitely improved"

"Every week had something useful to put into our daily routine"

"Packed full of practical techniques to make sleep easier"

"I gained insight and awareness into how to have a restorative and nourishing night’s sleep"

"Michelle was brilliant - relevant information, clearly given both verbally and in writing, answered all questions, kept the sessions on track, gave freely of her time. Faultless as a coach"