If you're struggling with sleepless nights, exhausted days, and the frustration of a mind that won’t switch off, know that you’re not alone—and there is a way forward.
A Mindful Way to Healthy Sleep is a science-backed, non-drug program designed to help you break free from the cycle of insomnia and rediscover deep, restorative rest.
Based on the gold-standard treatment for insomnia—Cognitive Behavioural Therapy for Insomnia (CBT-I)—and combined with mindfulness techniques, this course provides a structured, empowering approach to transforming your sleep.
This is more than just sleep advice. It’s a comprehensive, step-by-step course that addresses the root causes of insomnia and equips you with lifelong skills to help you sleep better—not just for weeks, but for years to come.
Imagine…
- Approaching bedtime with a sense of calm confidence rather than anxious anticipation.
- starting your day feeling refreshed and ready to engage, rather than struggling through the morning
- having the sustained focus to complete your most important tasks without that mid-afternoon mental fog
- moving through your day with a steady energy that doesn't require constant caffeine reinforcements.
- the satisfaction of ending each day knowing you've shown up as your best self, present and engaged in what matters most.
How Does A Mindful Way to Healthy Sleep Work?
Created by qualified Clinical Psychologists and developed from over 35 years of clinical research, this program works with your body’s natural sleep processes to retrain your mind and body for deep, restorative sleep.
During the course, you will learn how to:
- Identify and manage the underlying causes of your insomnia
- Modify activities and habits that disrupt your sleep and develop new healthy sleep habits
- Create a personalised sleep schedule that suits your needs by discovering the ideal bedtime and wake-up time for you
- Quieten and calm the mind to prevent intruding or anxious thoughts during the night
- Recognise and change unhelpful thinking patterns about sleep, allowing you to feel more confident and relaxed about getting the rest you need
- Apply effective techniques for relaxing your body before sleep
- Discern when to get up or keep resting if you wake up during the night and struggle to fall back to sleep
- Manage stress and fatigue during the day with practical techniques to alleviate tension in the body at night
- Prevent chronic insomnia reoccurring with the necessary tools to maintain healthy sleep habits in the future
A Mindful Way to Healthy Sleep: A 6-Week Journey
WEEK ONE: Discovering the Sleep-Mindfulness Connection
Uncover the powerful relationship between mindfulness and restorative sleep. You'll experience your first guided 15-minute meditation, specifically designed to quiet the mental chatter that keeps many awake at night. Learn how the science of "hyperarousal" affects your sleep patterns and how mindfulness practices can help break this cycle. Leave with practical tools—sleep diaries, guided recordings, and simple techniques—to begin your journey toward better rest.
WEEK TWO: Deepening Your Practice
Explore the 7 core principles of mindfulness and how each one contributes to better sleep. We'll tackle common meditation obstacles together and provide practical solutions to help you stay consistent. The 30-minute Body Scan meditation introduces you to increased body awareness—a crucial skill for releasing physical tension. You'll also learn evidence-based "sleep hygiene" techniques that create the optimal environment for your body to naturally wind down. Discover how to recondition your brain to associate your bed with sleep rather than wakefulness through powerful behavioural techniques.
WEEK THREE: The Science of Sleep
Demystify how sleep actually works through accessible sleep science. Using your personal sleep diaries, you'll calculate your optimal sleep schedule—when to go to bed and when to rise—for maximum quality and consistency. This week expands your mindfulness toolkit with gentle movement practices, including walking meditation and simple stretching sequences, giving you options for days when sitting meditation feels challenging.
WEEK FOUR: Transforming Your Sleep Mindset
Discover how your thoughts and attitudes toward sleep might be sabotaging your rest. Learn to identify unhelpful thinking patterns that fuel insomnia and develop skills to shift perspective. Your mindfulness practice this week helps you observe thought patterns without getting caught in them. You'll also master two powerful relaxation techniques—abdominal breathing and visualization—that can be used any time sleep feels elusive.
WEEK FIVE: Meeting Difficult Emotions
Tackle the emotional dimensions of sleep struggles—frustration, anxiety, and worry. Develop skills to work with these challenging feelings rather than being overwhelmed by them. Learn the critical difference between reacting and responding to nighttime wakefulness. Two new mindfulness practices—the RAIN technique and the Three-Minute Breathing Space—give you in-the-moment tools for emotional regulation when sleep seems far away.
WEEK SIX: Building Your Sustainable Sleep Practice
Create a personalized strategy to maintain your sleep improvements long-term. Assess your daily energy patterns and learn to balance activity with proper rest throughout your day. Review all the techniques you've learned and develop a personalized plan to prevent insomnia relapses. Discover how to integrate mindfulness into everyday moments to reduce overall stress levels. You'll leave with resources for continued learning and support to maintain your practice independently.
Course Overview
This six-week online course is structured to guide you through the process of improving your sleep step by step, at your own pace.
6 Weekly Modules
Each week, you’ll access a new module with easy-to-follow video lessons, guiding you through the five core components of CBT-I alongside mindfulness techniques.
Time Commitment:
Set aside just one to two hours per week to watch the lessons and complete the daily practices.
Sleep Diaries & Exercises:
Track your sleep patterns and apply the tools in real-time, making meaningful progress each week.
Guided Meditations & Resources:
Downloadable audio meditations and practical exercises to help calm your nervous system and prepare your body for deep sleep.
Comprehensive 70+ Page Workbook:
A complete guide with lesson summaries, exercises, and tools you can refer to for years to come.
With a blend of expert guidance and self-paced learning, this program gives you everything you need to take back control of your sleep.
An Evidence-Based Approach
Clinically proven, in independent research, conducted by Monash University, A Mindful Way to Healthy Sleep online program was evaluated in a world-first, randomised controlled trial (RCT) for a digital Mindfulness-based CBTi program,
The A Mindful Way to Healthy Sleep program was found to be significantly more effective at reducing insomnia than a waitlist control group.
On a standard measure of sleep, the Insomnia Severity Index (ISI), 83% of people who completed the program achieved a clinical improvement in insomnia and 75% achieved a full remission of insomnia and reported normal healthy sleep at the end of the study. Only 8% of the control group improved their sleep without treatment. Click here to read the full study
Meet the Experts behind
A Mindful Way to Healthy Sleep
Dr Giselle Withers
Clinical Psychologist
Founder and Course Instructor
Giselle is a Clinical Psychologist and Mindfulness Teacher with over 20 years experience treating people with insomnia, and other mental health and chronic health problems, across private and public health services in Australia and the UK.
Giselle is the author and presenter of the course A Mindful Way to Healthy Sleep.
In addition to her private practice, Giselle has worked within a range of specialist services, including a UK Centre for Excellence in the treatment of Chronic Fatigue Syndrome (CFS/ME); Peter MacCallum Cancer Centre; Caulfield Pain Management and Research Centre; and The Melbourne Sleep Disorders Centre. She has extensive experience helping people with CFS/ME, cancer, persistent pain, and sleep disorders.Recognising the benefits of yoga and mindfulness meditation for healing and personal growth, Giselle undertook further training to become a qualified yoga teacher (RYT200) and mindfulness teacher. She has undertaken MBCT teacher training (Level 1, 2 & 3a) with Monash University Southern Synergy, and teacher development retreats including the 7-day residential Mind-Body in Medicine retreat with Jon Kabat-Zinn and Saki Santorelli (Centre for Mindfulness, UMass), and with the Mindfulness Training Institute Australasia. She has also trained in Acceptance and Commitment Therapy, a mindfulness-based therapy for mental health, with Dr Russ Harris. Giselle draws on mindfulness-based therapies in her work as a Clinical Psychologist, and facilitates mindfulness groups for people with chronic health conditions.
Dr. Moira Junge
DPsych. M.A.P.S.
Moira is the CEO of the Sleep Health Foundation Australia and is passionate about promoting the importance of good sleep health. She is a Health Psychologist with over 20 years experience in the health care sector and has worked in the sleep disorders field since 1994. In 2022, Moira joined the HealthyLife Advisory Board and shares her expertise with Australians, in particular, in the mental health and sleep space.i
Moira provided consultation and review of the sleep related material in the course A Mindful Way to Healthy Sleep.
Moira is a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Moira also consults at the Melbourne Sleep Disorders Centre and has lectured at Monash University, Clayton, in the undergraduate psychology program.
She is one of the clinic directors at the Yarraville Health Group and her areas of expertise include management of sleep disorders, smoking cessation, management of chronic diseases, reaction and adjustment to illness issues and loss and grief issues.
Moira uses cognitive behavioural therapy (CBT) techniques as well as drawing on hypnosis, mindfulness and acceptance and commitment therapy (ACT), imagery rehearsal therapy (IRT) and well-developed counselling skills. She is committed to providing the highest standard of psychological care and is passionate about, and actively involved in, educating other psychologists about treating sleep disorders.
Ivan Milton
B.B.Sc, M.Psych. M.A.P.S, FCCLP.
Ivan is a Clinical Psychologist and Mindfulness Teacher with wide ranging experience in psychiatry, tertiary education and private practice. He has worked in both inpatient and community settings, and has extensive experience in teaching, supervision and consultation.
Ivan provided consultation and review of the mindfulness teaching material in the course A Mindful Way to Healthy Sleep.
Alongside his work as a clinical psychologist, for many years Ivan has been a student of Tibetan Buddhism. He was ordained as a monk in 2000 (Venerable Thupten Lekshe) and now works actively to make contemplative skills more accessible to westerners. He brings a western psychological perspective to Buddhist practice and a more contemplative orientation to psychotherapy. He has special expertise and extensive experience in the use of Mindfulness based therapies in mental health treatment.
Ivan studied under Dr. Alan Wallace and Prof Paul Ekman in the development and delivery of an innovative program for the general public, Cultivating Emotional Balance (CEB). This educational training uses emotion regulation training and contemplative practices drawn from Eastern and Western approaches to human development. Ivan now teaches CEB courses in Melbourne and in other cities around Australia.
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