Insomnia or poor sleep is a common problem we see among clients, with about 1 in 10 people experiencing at least mild insomnia at any given time1, and nearly half of all Australian adults reporting sleep-related problems2. Poor sleep can have a significant impact on a person’s quality of life and physical health, such as increased risk for chronic health conditions, and is commonly associated with mental health issues like depression and anxiety3,4.
One of the first things we suggest to improve sleep health is limiting phone use around bed time, with studies showing that these devices can negatively impact sleep quality5. However, there are some ways our patients can use their smartphones to help with their sleep problems. Digital mental health tools like apps and online programs can offer a non-chemical intervention for improving sleep quality.
Whether used as part of a treatment plan, or for clients to use on their own, these resources can help people take charge of their own sleep teaching healthy sleep habits when and where they need it.
Psychological Interventions
These resources provide structured, interactive psychological interventions for sleep issues, such as Insomnia. They can be completed independently or with support from a health professional.

Centre for Clinical Interventions ‘Sleep’
Digital CBT-workbook and materials providing information about sleep, insomnia, and sleep hygiene. Includes a sleep diary to help clients assess their sleep, identify patters and areas for improvement.

A digital support service for young people (12-25yrs) going through a challenging time. It provides self-directed online modules for issues including sleep, with access to peer support and professional support to help users through the module.

Self-guided CBT-based program teaching effective strategies for managing chronic sleep difficulties and practice skills to improve sleep. THIS WAY UP also offers a clinician portal to monitor clients progress when referred to the program.
Symptom Management and Wellbeing Tools
These resources are largely app-based support tools, providing support and teaching skills to help improve sleep health. They are not designed to serve as complete treatment but can be a very useful tool, particularly in prevention and early intervention.

An evidence-based app from Black Dog Institute helping young people (12-16yrs) improve their sleep. The app teaches CBT-I strategies across six training sessions to develop healthy sleep habits and improve sleep quality.

An app and website teaching mindfulness medication to improve mental wellbeing. The app includes dedicated sleep programs for adults, teens (13-18yrs), and children (3-12yrs).

Sleep stories from First Nations storytellers, to help Aboriginal and Torres Strait Islander people with sleep difficulties quiet their minds and drift into dreams by providing listeners with a sense of calmness grounded in connection to Country.
Resources for Associated Issues
These resources are designed primarily to address mental health concerns commonly associated with sleep issues, such as depression and anxiety. While not focused solely on improving sleep, they do include some helpful information and support for sleep problems.

Online screening and tailored, self-guided CBY treatment programs for young people (7-17yrs) to manage feelings of anxiety and depression, addressing common associated difficulties such as sleep problems.

A self-guided CBT-based toolkit to help adults better manage symptoms of anxiety, depression and stress. It includes skill-building modules on a range of topics and associated wellbeing issues.
Learn more
Check out the latest episode of Digital Mental Health Musings with Dr Bianca Cannon to hear a real life example of how a digital tool helped her patient improve their sleep and take control of their own health.
For more online resources designed specifically for Aboriginal and Torres Strait Islander people with sleep worries download the WellMob Sleep Resource Sheet for Workers, or check out their tips on health sleep habits for mob.
1 https://www.healthdirect.gov.au/insomnia
2 https://www.aihw.gov.au/reports/risk-factors/sleep-problems-as-a-risk-factor/summary
3 Lee, S., Kim, J.H., Chung, J.H. (2021). The association between sleep quality and quality of life: a population-based study. Sleep Medicine, 84, 121-126. https://doi.org/10.1016/j.sleep.2021.05.022.
4 Medic, G., Wille, M., Hemels, M.E.H. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151-161. https://doi.org/10.2147/NSS.S134864
5 AlShareef, S.M. (2022). The Impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep Science, 15(2), 318-327. https://doi.org/10.5935/1984-0063.20200128