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Sleep Group (6 Weeks)
Follow a clear plan. Change how your sleep works.
A practical CBT-I group for people who want a clear plan, weekly support, and a structured way out of the insomnia loop. Small online sessions — a (free) app handles the numbers, you follow the steps, and I guide you through the steps that move sleep forward. And that's without the cost of 1:1 therapy. It’s the same science — just walked through in a small group.
Next start date: January 15, 2026
Following this process will help you build more consistent sleep and know how to keep it going.
Max. 5 people per group.
Let's face it — insomnia is brutal
If you’ve been dealing with it for a while, you’ve probably done everything: Googled, tracked, cut things out, talked to AI, tried routines and supplements. And the nights still feel chaotic, and mornings — like survival.
CBT-I is a method that gives you something stable to follow instead of relying on whatever felt right that day.
This group gives you a clear weekly plan, so you’re not left experimenting on your own anymore.
What changes for most people
(when they actually follow the plan)
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Sleep feels more predictable, not like a gamble every night
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Less panic during wakefulness — you know what to do, and why
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Mornings become easier to face — even if sleep isn’t perfect
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Fewer/shorter awakenings
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Less dread and mental pressure around bedtime (bedroom starts feeling less like a torture chamber)
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More confidence in your sleep ability
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You’ll know how to adjust if sleep slips again
You don’t need perfect sleep. You just need sleep that’s stable enough for life to feel manageable again.
How the Sleep Group works
Weekly 75-minute live sessions
Each session includes:
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a seminar-style session: I walk you through one important CBT-I concept each week (clear and practical)
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walkthroughs of how to read your own sleep data and what matters each week
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space to clarify: your numbers, your sleep window, and your next steps
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Q&A: at the end so you can ask about anything that came up during the week
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a weekly CBT-I task assignment: clear instructions on what to focus on before the next session
The practical side
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You track your own sleep — the app handles the maths.
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I won’t be analysing diaries — instead, I teach you how to read your own numbers with confidence.
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You can bring your questions to each session.
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And just to be clear: this isn’t a support group. It’s a structured CBT-I program with guidance and a weekly plan, not emotional sharing.
Program overview — 6 weeks
01
How Sleep Works & Using Sleep Diary
Sleep systems, hyperarousal, patterns of insomnia, what actually goes wrong. Start of the diary.
Purpose: Replace guessing with a clear understanding of what’s actually driving your insomnia — so you stop trying random fixes.
02
Sleep Data & Your First Sleep Window
How to read your numbers, what your data really means. How to choose your window, how strict to be, and how to survive the first adjustment.
Purpose: gain control over sleep timing and duration; start of making your sleep more structured and predictable.
03
Wakefulness Strategy
What to do (and not do) during the night, how to reduce sleep effort, how to handle the emotional part.
Purpose: start learning to let go of trying to sleep — so your body gets the space it needs to actually do it.
04
Working With Your Thoughts
How to defuse spirals, reduce mental arousal, and handle the “what if I don’t sleep” thoughts without making the night worse.
Purpose: Reduce the mental effort that keeps you awake — so your mind stops treating the night like a crisis.
05
Relaxation & Stress Response
How to spot your stress throughout the day. How to use relaxation tools in a way that supports CBT-I, without turning them into sleep effort or rituals.
Purpose: Lower your baseline arousal during the day — so you don’t bring a wired-up nervous system into the night
06
Integration & The Way Forward
What changed, what didn’t, relapse prevention, and how to continue on your own.
Purpose: to understand what worked, what’s still shaky, and how to respond if your sleep starts sliding back toward insomnia.
The biggest changes often show up after the program ends — as your body continues to relearn how to sleep.
Format
Pricing
Online (Google Meet)
Live only: to keep the sessions private and low pressure — no recordings
Cameras optional
Small group (2–5 people). Not a crowd, and not the feeling of being “just a square on a screen
No Facebook/WhatsApp group (no notifications, no pressure to keep up with messages)
AI note-taker provided (to summarize sessions in a clear text)
€410 for all 6 sessions
Payment is taken securely during registration via PayPal
Flexible payment options available through PayPal (including Pay Later in eligible countries)
You can see your available options at checkout
Refund guarantee
If after the first session (and before the second session) you feel the group isn’t right for you, you can request a full refund — no questions asked.
After week 1, refunds aren’t available.
What to expect
This isn’t a quick fix. But it is a proven one.
Most people join while sleeping badly, putting a lot of effort, without much to show for it. That's why the first weeks focus on stabilising the system, not “sleeping more.”
That means
learning to not freak out when things don’t instantly improve
ups and downs are normal — progress is rarely linear
some nights will feel worse while your brain is relearning what to do
Progress comes in small pieces: a calmer evening, one shorter awakening, less panic about being awake at night
The big improvements usually show up after the foundation is in place
This is normal. This is the process working.
CBT‑I has a strong track record: around 70–80% of people improve (Trauer et al., 2015). My 1:1 outcomes match that pattern — many reach 6–7 hours within 6 weeks.
There are no guaranteed results, and no perfect curve. Everyone gets better at their own pace. But if you stick to the plan, your sleep becomes something your body does on its own again — not something you have to chase.
Group or 1:1 — Which is right for you?
If… | Choose Group | Choose 1:1 |
|---|---|---|
You want a clear plan to follow | ✓ | |
You prefer not being in the spotlight | ✓ | |
You want to learn to understand your own sleep | ✓ | |
You’re okay tracking your diary yourself | ✓ | |
You want the most affordable CBT‑I option | ✓ | |
You’d like someone reviewing your diary for you | ✓ | |
You want personalised adjustments every week | ✓ | |
You want help navigating setbacks or fears | ✓ | |
You want more flexible scheduling | ✓ |
Meet Rusne, your instructor
I’m Rusne Kuliesiute — a psychologist and certified CBT‑I practitioner
Trained by Dr Gregg Jacobs (Harvard Medical School)
Recovered from chronic insomnia myself through CBT-I
I’ve helped many people break the insomnia loop, and I teach in a way that’s clear and genuinely human. I’ve also been through insomnia myself, so I know what it’s like to lie awake, panic about the next day, and try everything under the sun. This group blends the clinical approach with the lived experience — the way I wish someone had guided me.
FAQ
Is This Right for You?
✓ Sleep difficulties for 3+ months
✓ Ready to track sleep daily
✓ Ready to take guided responsibility, rather than hoping someone else will “fix” it
✓ Want guidance without the cost of 1:1 therapy
✓ Can commit to 6 weeks of showing up and doing the weekly steps
*You can join even if you’re using sleep medication — CBT-I still works alongside meds. Tapering (if needed) is done separately with your prescriber.
Who This Isn't For
✗ people expecting full personalised treatment
✗ untreated severe anxiety or depression
✗ people with bipolar disorder or epilepsy
✗ crisis situations or urgent help
✗ people who cannot attend live sessions
✗ people who want quick hacks and immediate results
If you are unsure — please feel free to ask me in the Contact form.
Common Questions
What if I miss a session?
Life happens — if you miss a week, the AI note‑taker will give you a clear summary so you can rejoin without falling behind.
Can I join if I’m on sleep medication?
Yes. CBT‑I is effective even if you’re currently using medication. Tapering is done separately with your prescriber — it’s not part of this group.
Will you look at my sleep diary?
No. I won’t be looking at individual diaries at all — the app handles the calculations, and I’ll teach you how to read your own numbers with confidence during the sessions.
Is this safe if I have anxiety?
Yes, as long as your anxiety is managed with a separate therapist or provider. This group is not a substitute for anxiety treatment.
Do I need to sleep well before starting?
No — most people start this group while sleeping badly. That’s the point: you get structure and guidance while you work through it.
What if my sleep gets worse before it gets better?
That’s actually common in CBT-I — it’s part of stabilising your rhythm. We’ll talk through what’s normal and what isn’t so you don’t panic.
What if I sleep very little — like 1–3 hours — can I still join?
Yes. You can still join. CBT-I is often started when people feel they only sleep 1–3 hours. The main goal at the start is stability, not increasing sleep duration right away. Extremely low self-reported sleep often reflects panic and hyperarousal — not your true sleep ability — so we focus on creating consistency first. Improvement builds from that foundation.
What if my schedule is sometimes irregular (travel, shifts, kids)?
You can still join. We’ll work with the schedule you actually have — not an ideal one. That means setting a realistic wake time, adjusting your sleep window around the parts of your day that are non‑negotiable, and building stability where we can (not perfection). CBT‑I can still be effective even with real‑life interruptions.
But the sleep group is not for shift-workers.
Do I need to stop naps during CBT-I?
Not always. We’ll discuss when a nap makes things worse and when it doesn’t. You’ll get clear rules for your situation.
What if I get anxious about the sleep window?
That happens sometimes. Weeks 2–4 help you feel more grounded — with clear structure, realistic expectations, and tools for handling the thoughts and feelings that make the window feel overwhelming. The aim isn’t to eliminate the fear overnight, but to help you trust the process and move through it without panic.
What if this doesn’t work for me?
CBT-I is the gold‑standard method for insomnia and has very strong evidence behind it. Many people improve even after trying everything else. And you have a refund option after Week 1 if it doesn’t feel right.
If you don’t see big results by Week 6 — that doesn’t mean it failed. Many people notice their biggest gains in Weeks 7–12 as the system continues to stabilise. These 6 weeks give you the foundation — continuing the same approach keeps the improvements going.