The Sleep Reframe
Build confidence at night, reduce fear of sleeplessness, and reclaim your energy
This Twelve Week Full Support
programme is for you if
- You need more than the six weeks of support in The Sleep Reboot
- You want built in voicenote support for the full twelve weeks
- You are wanting to taper off medication and are really anxious about it
01
Less obsessing about sleep
02
Calm evenings without fear
03
Confidence to handle setbacks
04
Reclaiming energy and focus
Your Experience
The Sleep Reframe is my full wraparound support package – you have me in your pocket for the journey. Literally. With six sessions and voice note access for twelve weeks, you can’t get this support from anyone else.
Evidence-based insomnia therapy with Tracy Hannigan
CBT-I | ACT-I | British Sleep Society | Society for Behavioural Sleep Medicine | British Society of Lifestyle Medicine
Why extended support matters
Many people do well in the six-week programme. But some people will want or need more support.
In 12 weeks we can work through normal fluctuations in sleep responses, address fear and hyper-vigilance alongside behaviours, and give you time-tested strategies supported by ongoing connection and guidance. For people whose fear of sleep hijacks their nights and days, this extended support helps build lasting confidence.
Twelve weeks allows us to:
- work at a pace your nervous system can tolerate
- reduce fear and anticipatory anxiety around sleep
- support a smoother more confident taper of your meds
- support you through wobbles and setbacks as they arise
- build confidence through repetition and lived proof, not reassurance
This length matters when anxiety is through the roof or you are tapering because insomnia is rarely linear.
Progress often includes fluctuations — and having continued support through those moments helps prevent doubt from taking over.
The goal here isn’t faster results.
It’s steadier, more resilient change.
For many clients, twelve weeks provides the consistency and safety needed for sleep to stop feeling like something that has to be managed.
Cognitive Behavioural Therapy For Insomnia
Terribly named, this is not like ordinary CBT. And forget the scary things you read online. Where appropriate, we may use some CBTI principles in a flexible way that works for you.
Acceptance and Committment Therapy for Insomnia
The harder we engage in battle against sleeplessness, the less likely we will sleep. Learn how to 'drop the struggle' to set the stage for resilient sleep for a lifetime.
Health Coaching and Behaviour Change Support
Once you know WHAT to do, behavioural change support can help you actually DO it.
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.
If your sleep has changed during perimenopause, see my perimenopause and menopause sleep coaching.
Tapering Medication?
Medication Tapering Support
If you’re currently taking sleep medication or supplements and want to stop, The Sleep Reframe provides the extended timeline and support you need to taper safely while rebuilding your natural sleep.
Important: I work collaboratively with your prescribing physician’s plan. I don’t manage medication decisions, but I DO help you navigate the psychological challenges of tapering and give you evidence-based behavioural strategies to support the process.
This is especially valuable if you’ve tried to quit medication before and failed because the rebound insomnia was too scary.
The Voxer Difference
The Sleep Reframe is PERFECT for you if:
Your sleep anxiety is high – you’re obsessing about sleep during the day, catastrophizing at night, and it’s taking over your life
You’re on sleep medication (prescription or OTC) and want compassionate, medically-informed support tapering off while rebuilding your natural sleep ability
You’ve tried the “quick fix” approaches and need deeper work on the psychological patterns keeping you stuck
You need more touchpoints and ongoing support simply because that’s who you are or what you prefer
If you need less support, The Sleep Reboot would be perfect for you.
Every sleep journey a client takes with me is marked with a tree being planted through my Trees for Sleep commitment.
Fee: £750 in full or across 3 payments
FAQs About Working With Me in the Sleep Reframe
Voxer is a voice-messaging app (like walkie-talkie meets voicemail). You can send me:
- Voice messages when you need to talk something through
- Text messages for quick questions
- Photos (like of your sleep diary if you want feedback)
I respond within 24 hours on weekdays, often much sooner.
Real examples of how clients use Voxer:
- "Tracy, I had a terrible night. Can you help me make sense of what happened?"
- "Week 2 of tapering and I'm feeling really anxious. Is this normal?"
- "I have a work trip next week - how do I handle the time zone change without backsliding?"
- "Just wanted to celebrate - slept 7 hours straight for the first time in months!"
This is the safety net that makes the hard work feel less scary. You're not alone.
Tired and wired? Can't sleep and feeling rather obsessed and highly anxious? Or are you on medication and want support coming off? The Sleep Reframe is for you.
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.
If you don't need so much support, then The Sleep Reboot may be best for you.
I will ask you some questions to get us started, and I'll explain how sleep really works so that my suggestions will make sense. Then we will use evidence-based principles from sleep therapy to craft a plan together to improve your sleep. You don't need to bring anything. I'll make 'notes' for you and email them to you after the session.
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 🙂 You may benefit from being able to make your own notes and not be distracted, so if it's not necessary to be on the phone I suggest you use a laptop or desktop computer.
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. This can be extended to four. At 250/month - less than most people spend on supplements and sleep aids that don't work, and a fraction of what months of poor sleep costs you in productivity, sick days, and quality of life.
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 offer weekday access to Voxer where you can send me voicenotes, and I can send them back! We can stay in close touch as and when you need it.
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.
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.