The Sleep Reboot - A Six Week CBT-I and ACT-I Programme for Insomnia
Sleep more soundly and start your day refreshed and ready for what life throws at you
What Is The Sleep Reboot?
The Sleep Reboot is a six-week, one-to-one insomnia therapy programme delivered online across the UK. It combines Cognitive Behavioural Therapy for Insomnia (CBT-I) — the treatment recommended by NICE as the first-line approach for chronic insomnia — with Acceptance and Commitment Therapy for Insomnia (ACT-I), which addresses the sleep anxiety and hyperarousal that strict CBT-I alone often misses.
The programme is delivered by Tracy Hannigan, a qualified sleep therapist with training in both CBT-I and ACT-I. It runs over six weeks with three one-to-one video sessions and email support between sessions.
Programme length: 6 weeks
Format: Online (Zoom) UK
Sessions: 3 video calls + email support
Cost: £300 (or 3 payments)
Who it’s for: Adults with chronic insomnia, including those who tried CBT-I and found it too rigid, those with perimenopause-related insomnia, and those with moderate sleep anxiety
This Six Week Programme Is for You If
- Have difficulty falling asleep or staying asleep most nights
- Have tried self-help approaches (sleep hygiene, apps, one-off advice) without lasting results
- Want an evidence-based, personalised programme rather than a generic protocol
- Tried CBT-I before and found strict sleep restriction too difficult
- Experience sleep anxiety but don't require intensive daily support between sessions too difficult
- Are dealing with insomnia linked to perimenopause, chronic pain, or anxiety
- Are not currently tapering off sleep medication (see Sleep Reframe for medication taper support)
Your Experience
The Sleep Reboot is for people who are fed up of the hamsterwheel of ‘trying all the things’ and want to try the thing they have not yet! You want an evidence based approach to sleep, and you may also have done ‘traditional’ CBTI in the past, and found it too restrictive or harsh.
Evidence-based insomnia therapy with Tracy Hannigan
BA Psych| CBT-I | ACT-I | British Sleep Society | Society for Behavioural Sleep Medicine | British Society of Lifestyle Medicine
Six Weeks of Support
You’ve tried the supplements. Done the sleep hygiene. Maybe even taped your blinds shut.
Six weeks from now, you could be sleeping without that!
The Sleep Reboot gives you evidence-based tools to reconnect with your natural ability to sleep – no pills, gadgets, or rigid rules required.
We start with your personalised sleep analysis – done before we even meet. You’ll complete a detailed questionnaire and track your sleep. I analyse everything beforehand, so our first 60-minute call is spent on solutions, not admin. You’ll know exactly how to get started the moment we finish chatting, and I’ll send you the plan we craft together after our call.
Call #1 (Week 1) – 60 minutes: We review what I’ve discovered about YOUR sleep and co-create your personalised strategy during our deep dive session. You’ll leave knowing exactly what to do.
Call #2 (Week 3) – 30 minutes: We troubleshoot what’s working, what’s not, and adjust your approach.
Call #3 (Week 5) – 30 minutes: Fine-tune your tools and ensure you have everything you need to continue forward. Consolidate your progress and promote your independence – not ongoing reliance (though I’m always here if you need me!)
By week 6, most clients are sleeping better and—more importantly—have the tools to maintain that independently.
Cognitive Behavioural Therapy For Insomnia
NICE-recommended first-line treatment for chronic insomnia. CBT-I addresses the thoughts, behaviours, and sleep patterns that keep insomnia going long after the original trigger has passed. Unlike the strict version, this programme adapts CBT-I to your actual life -- including work schedules, caring responsibilities, and physical health.
Acceptance and Committment Therapy for Insomnia
ACT-I addresses the struggle with insomnia itself -- the monitoring, the catastrophising, the dread at bedtime. If you lie awake watching the clock or mentally rehearsing tomorrow's consequences of not sleeping, this is the component that targets that. ACT-I is particularly effective for people who tried CBT-I and found the anxiety didn't fully resolve.
Health Coaching and Behaviour Change Support
Many people know what they should do. The challenge is doing it consistently, especially when sleep deprivation is making everything harder. This component addresses the practical barriers to making changes stick.
What happens in sleep therapy?
Sleep therapy is NOT sleep hygiene training. Most of my clients have better sleep hygine than I do, and I do not have insomnia.
There are a lot of other misconceptions about sleep therapy, particularly the CBTI elements.
Forget what you read online. You are here now. You do not live in a laboratory, so strict laboratory rules are not what we do.
You CAN improve your sleep – even if you have longstanding pain or perimenopause symptoms.
We use evidence based principles to craft a plan together that is designed to get you to where you want, in a way that is doable for you.
The Sleep Reboot is PERFECT for you if:
You have insomnia that’s disrupting your life
You’re struggling to fall asleep or stay asleep most nights, and it’s affecting your work, relationships, or mood – but you’re not completely consumed by sleep anxiety.
You can handle 2-week gaps between sessions
Once you have a solid plan and understand what to do, you can implement it without daily check-ins or reassurance.
You want to fix this properly, not just patch it
You’re done with supplements and sleep aids that stop working. You want to understand what’s actually going on and develop skills that last a lifetime.
You’re ready to try something different
You know the sleep hygiene advice already (dark room, cool room, etc.) – you need the deeper work that actually addresses why your brain won’t let you sleep.
You may need additional support if:
Your sleep anxiety is very overwhelming for you
If you’re obsessing about sleep all day, catastrophizing about every bad night, or feel like you’re in a constant state of panic about whether you’ll sleep – the 12-week Sleep Reframe with included Voxer support would be a better fit.
You’re on sleep medication and want to taper off
Medication tapering needs more frequent touchpoints and ongoing support. The Sleep Reframe’s longer timeline and daily Voxer access is designed for this journey.
You spiral quickly between sessions
If waiting 2 weeks between calls feels impossible because you lose confidence or panic when things don’t go perfectly – you may benefit from the messaging support in Sleep Reframe.
Every sleep journey a client takes with me is marked with a tree being planted through my Trees for Sleep commitment.
Fee: £300 in full or across 3 payments
Still not sure which program fits?
Book a free 20-minute call and let’s figure it out together. I’ll help you choose the right level of support – no pressure, no sales pitch.
If you need less than a full program, a single 60-minute session might be all you need to get unstuck.
FAQs About Working With Me in the Sleep Reboot
Book a free 20-minute call. Tracy will confirm the programme is the right fit before you commit.
The Sleep Reboot costs £300, payable in full or across three instalments via Stripe.
NHS CBT-I is typically delivered via Sleepstation or Sleepio (digital programmes). Face-to-face NHS insomnia therapy has long waiting lists. The Sleep Reboot is private, online, starts within days of booking, and integrates ACT-I alongside CBT-I for sleep anxiety.
All sessions are via Zoom. The programme is available to anyone in the UK or internationally. Sessions run during UK business hours, with some early morning slots available.
Anxious about if you'll get to sleep or stay asleep? Life starting to revolve around sleep issues? Feeling tired but wired and not able to concentrate or feel your best? The Sleep Reboot is for you.
No. You can book directly via the website.
The Sleep Reboot may still be appropriate. Many people find that self-guided or digital CBT-I didn't work because the sleep anxiety component wasn't adequately addressed. The integrated ACT-I approach in this programme specifically targets that. Alternatively, the Sleep Reframe (12 weeks, more intensive support) may be a better fit.
The Sleep Reboot offers basic support. If you are actively tapering from sleeping medication and need daily or near-daily contact, the Sleep Reframe programme is a better fit.
Yes. Tracy has specific experience with insomnia that continues or worsens during perimenopause, including cases where hot flushes have resolved but the insomnia persisted. The programme addresses the conditioned arousal and sleep anxiety that often outlast hormonal symptoms.
Before we have our first call, you'll complete a comprehensive sleep questionnaire (takes about 10 minutes) and you may be asked to track your sleep using a template (I'll let you know). This isn't busywork - it lets me spot the patterns that are invisible to you when you're in the thick of insomnia.
I personally review everything before we meet, which means our first call is laser-focused on YOUR situation. We spend our valuable time together solving your sleep problem together.
If you are falling asleep easily in various circumstances during the day, and having difficulty at night as well, you may have a non-insomnia sleep disorder. We'll need to chat first and I may refer you to my trusted partner for a different kind of assessment.
Because I've already reviewed your pre-call assessment and sleep tracking, we skip the boring intake stuff. I'll explain what I've spotted in YOUR specific patterns, how sleep actually works, and we'll build your plan together using evidence-based principles tailored to your life. I'll then send you your action plan after our call.
Just let me know and I'll send you a link that shows you how to use it. If you can use a web browser, you can do it!
Yes, Zoom can be used on your phone or tablet. I ask that you please keep it stationary and turn off the 'follow my face' function so I do not get seasick from the movement 🙂
Yes, I'm able to work with clients worldwide as long as we can find a mutually agreeable time in the diary.
My packages have generous payment plan options to make it easier to afford. You can spread your payments across three months. You'll be saving the cost of all those supplements!
I use a secure payment processor called Stripe, which runs online purchasing processes worldwide. I never see your card details.
I charge in GBP (British Pounds). Here you can check what the rate is in your own currency by changing the currency on the right hand side to your own : XE
Typically, therapists offer no support between sessions. I am happy to answer quick emails so you don't get stuck on a clarification point or a quick troubleshoot, but emails are not great for coaching style and length responses.
If you want more support, you can purchase a Voxer subscription add-on for light-touch voice support throughout. We can speak every day if you need to! Contact me if you'd like to set that up.
I am generally available for calls from 7 am to 3pm on Mondays and Wednesdays and until 2pm on Fridays. I can hold later slots for North and South American clients and British teachers up to 4:30pm UK time with advance notice.
Thinking of just doing that online digital thing you saw?
Read: How Does Working With A Therapist Compare To A Digital Programme
Last updated June 2026
National Institute for Health and Care Excellence (NICE). Insomnia: guidance on management (HTG624). 2023.
Mitchell MD, et al. Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review. BMC Family Practice. 2012#
Lappalainen P, et al. ACT for insomnia: a randomised controlled trial. Journal of Contextual Behavioral Science. 2019.
I am Tracy Hannigan, a qualified sleep therapist trained in CBTI and ACTI and other evidence-based approaches to insomnia treatment, some circadian rhythm disorders and repetitive nightmares. If my assessment suggests a non‑insomnia sleep disorder, I’ll signpost you to appropriate medical or sleep clinic support.
