Help with sleeping problems (Insomnia)

Do you have any of the following problems?

• find it difficult to fall asleep?
• lie awake for long periods at night?
• wake up several times during the night?
• wake up early in the morning and not be able to get back to sleep?
• not feel refreshed when you get up?
• find it hard to nap during the day, despite feeling tired?
• feel tired and irritable during the day and have difficulty concentrating?

Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning.

It’s a common problem thought to regularly affect around one in every three people in the UK, and is particularly common in elderly people.

Occasional episodes of insomnia may come and go without causing any serious problems, but for some people it can last for months or even years at a time.

Persistent insomnia can have a significant impact on your quality of life. It can limit what you’re able to do during the day, affect your mood, and lead to relationship problems with friends, family and colleagues.

For more information about insomnia please visit the NHS website

Insomnia

Help with insomnia

We are pleased to inform you that our local PCN (South-West Shropshire) has commissioned an online service called Sleepstation.

Sleepstation is a clinically validated sleep improvement programme that can help you sleep better after just four sessions.

Designed by experts and backed by science, our online sleep service is proven to combat even the most severe insomnia.

Through Sleepstation, you’ll have access to the most effective treatment available for insomnia – CBTi (cognitive behavioural therapy for insomnia).

CBTi is more effective than sleeping pills and is recommended for even the most severe insomnia.

Sleepstation’s online sleep improvement programme consistently helps people fall asleep faster, stay asleep longer and get better quality sleep.

All you need to do is complete the short form below and you will be able to access this service FREE OF CHARGE (certain exclusions apply-see below for more information about any exclusions)

You will need your NHS number if you don’t know your NHS number please look up the link below to find it.

LINK TO COMPLETE FORM

Start now

LINK TO FIND OUT YOUR NHS NUMBER

https://www.nhs.uk/nhs…/online-services/find-nhs-number/

STEP ONE:

Create an online account today to get instant access to our sleep support programme.

When you join Sleepstation, you’ll choose a password for your online account. You’ll need to log in to get started.

Sleep station will start by reviewing your sleep. You’ll answer some questions and complete daily sleep diaries for one week initially to allow us to understand your problem in detail. You’ll also be able to discuss things with us confidentially via the messages area. You can talk to us about anything, not just your sleep.

STEP TWO

Your sleep coaches will work closely with you to pinpoint the causes of your sleep problem and highlight the solutions.

When you’ve completed your first full week of sleep diaries we’ll understand more about your sleep problem and will be able to provide appropriate advice.

They will review all of the information you’ve provided and prepare your report.

If your sleep pattern and symptoms are typical of insomnia, and there are no issues or concerns, you’ll be able to start the sleep improvement programme.

If your assessment has highlighted things that you should consider/address first they will let you know.

They’ll also formulate an effective, evidence-based, multi-step plan for you to follow.

STEP THREE

The Sleepstation therapy programme is delivered entirely online and is based around your personalised sleep plan.

Your sleep plan is designed to address the problems which were highlighted by your sleep review.

You can complete your sessions from the comfort of your own home, at a time that suits you.

In the first three weeks we’ll help you improve the quality of your sleep.

You’ll continue to complete daily sleep diaries to track your progress and discover what works for you

STEP FOUR

Over the following two weeks your sessions will be focused on increasing the amount of sleep you get, in line with your needs and goals.

You’ll learn more about sleep and how to control it.

You’ll have weekly checkups and access to our support team who will be available to answer your questions and provide guidance.

STEP FIVE

In the final two weeks of the programme you’ll learn how to maintain good sleep.

Together, we’ll review your progress and plan for the future.

If you’ve been able to follow the advice they offer, you should be sleeping better and feeling confident about your ability to control your sleep by this point.

Considerations and contraindications

There are few contraindications but Sleepstation is not suitable for all.  Contraindications generally stem from the sleep deprivation aspect inherent in the sleep restriction technique used within CBTi (the core therapeutic method).

These include epilepsy, seizures, bipolar disorders, and those at high risk for falls.

Patients with a personality disorder, schizophrenia or other psychotic spectrum disorders should not be referred to Sleepstation.

Variable shift workers who transition between day and night shifts frequently are unlikely to gain significant benefit.

Referral to Sleepstation

Exclusions:

The service cannot accept referrals for patients who are:
 under 18 years of age.
 pregnant and have any pregnancy related complications or risk factors (including age,
obesity, chronic health condition and/or lifestyle factors such as smoking or alcohol use).
 currently undergoing CBT with another provider.
 currently receiving psychiatric support (unless referred by the psychiatrist).
 unable to use a computer/smart phone and access the internet daily.

Please be advised, sleep restriction therapy will not be offered to pregnant people, but other cognitive and behavioural support will be provided. In some cases where the sleep issues are
related exclusively to discomfort related to pregnancy the patient may not gain much benefit.