Explore courses

Sleep Struggles

Human‑first. Evidence‑guided. Built for real life.

Choose the level of structure that fits your sleep difficulty right now—ranging from a simple foundation to a comprehensive CBT‑I–informed reset

Foundation Start Course at $99

Insomnia Basics +
Sleep Diary

A practical starting point for understanding insomnia patterns and learning how to begin observing sleep more clearly with the help of a sleep diary.

Best for

New or milder sleep difficulty, or people who want a simple educational starting point.

Format

Short foundational course + downloadable sleep diary.

What's inside
  • Part 1: Why insomnia happens
  • Part 2: The 3 drivers
  • Part 3: The “Do This First” starter plan
  • Part 4: Mini-toolkit overview
  • Part 5: Common pitfalls & quick fixes
  • Part 6: Choosing your next step
Structured Start Course at $299

Reshaping Sleep
(BBTI informed)

Structured behavioral educational course focused on sleep timing, consistency, and stabilizing core sleep signals. BBTI stands for Brief Behavioral therapy for Insomnia.

Best for

People who want a more guided structure with fewer moving parts than a full CBT-informed course.

Format

Short multi-week course with weekly anchors and trackers.

Community access for 2 months

What's inside
  • Week 0: Safety check + how to use the sleep diary
  • Week 1: Wake-time anchor + sleep window
  • Week 2: Stimulus control
  • Week 3: Circadian timing
  • Week 4: Drift prevention + flare plan
  • Workbook included
Comprehensive Start Course at $499

Sleep Rehab (CBT-I informed)

More comprehensive CBT-informed educational course for rebuilding sleep with greater depth and structure. CBT-I stands for Cognitive Behavioral therapy for insomnia.

Best for

People with frequent night awakenings, racing mind, and frustrated by sleep, who want a step-by-step framework.

Format

Comprehensive multi-module course.

Community access for 4 months

What's inside
  • Module 1 — Understanding Your Sleep Story
  • Module 2 — The Biology of Insomnia
  • Module 3 — Building Sleep Pressure
  • Module 4 — Stimulus Control
  • Module 5 — Structured Worry Time + Cognitive Reframing
  • Module 6 — Circadian Anchoring
  • Module 7 — Body Tools: Autonomic Downshifting
  • Module 8 — The Hidden Obstacles
  • Module 9 — Long-Term Sleep Plan: Preventing Drift
  • Comprehensive workbook included

These courses are educational and self-guided. They are designed to help you understand sleep more clearly and practice evidence-informed concepts, but they are not individualized medical care.

Explore Resources

FAQ

Clear answers to common questions

Yes—many people use the course to stabilize sleep signals while waiting. It can also help you arrive at your appointment with clearer tracking and better questions to ask your clinician.
Udara’s insomnia course ladder includes three educational options, each designed for a different level of support.

Insomnia Basics is the simplest starting point. It is best for people who want to understand insomnia, learn how to use a sleep diary, and begin with a few foundational sleep tools before committing to a more structured program.

Reshaping Sleep is BBTI-informed and more structured. It focuses on high-yield behavioral sleep anchors, such as wake-time consistency, sleep scheduling, stimulus control, and practical routines that help rebuild sleep patterns with fewer moving parts.

Sleep Rehab is CBT-I-informed and the most comprehensive option. It includes the behavioral foundations, plus deeper tools for sleep-related thoughts, nighttime hyperarousal, circadian alignment, difficulty falling asleep, frequent awakenings, early morning awakenings, and relapse prevention.

Choose Insomnia Basics if you want education and a low-cost starting point.
Choose Reshaping Sleep if you want a focused, structured reset.
Choose Sleep Rehab if you want the most complete course experience and a deeper step-by-step framework.
Most videos are 15 to 30 minutes long, and some modules include two videos. We recommend setting aside about 40 to 60 minutes per week for each lesson, workbook, and weekly practice. The main daily commitment is the sleep diary, which usually takes about 5 to 10 minutes per day. It does not need to be perfect. The goal is to gently track patterns so you can better understand your sleep and use the course tools more effectively.
No. Insomnia Basics ($99) and all the courses are an educational starting point. It helps you understand why insomnia happens, how to track your pattern with a simple sleep diary, and which steps are highest-yield first.

If you want more structure, Reshaping Sleep ($299) or Sleep Rehab ($499) will be a better fit.
Both are educational courses grounded in behavioral sleep science.

Reshaping Sleep is BBTI-informed and shorter, simpler, and more structured around high-yield behavioral anchors, such as wake-time consistency, sleep scheduling, and rebuilding healthy sleep patterns with fewer moving parts. It is designed for people who want a practical reset without a more intensive program.

Sleep Rehab is CBT-I-informed and more comprehensive. It includes the core behavioral tools, plus deeper support for the thoughts, patterns, and body-based arousal that can keep insomnia going. It also includes circadian alignment tools, strategies for difficulty falling asleep, frequent awakenings, early morning awakenings, and relapse-prevention planning.
You'll have ongoing access to the course lessons and materials for as long as the course remains available on our platform. Community access is separate and may vary by program, usually ranging from 2 to 4 months depending on the course or cohort. If you join through a pilot or cohort, we'll email you with your specific access dates and next steps so everything is clear before you begin.
Sales of courses are final. If you’re unsure which tier fits, continue to explore the free resources.
Although live support is not part of the course, from time to time, Dr. Oriaku may host optional live educational office hours. These are general education sessions, not individualized medical visits.
Yes, the courses are private and confidential. You have your own personal user profile, and sensitive medical information is not asked for or obtained for these courses. Courses are educational products. Specific privacy details are provided in the site’s Privacy Policy and Terms.
No. Courses are educational and do not establish a clinician–patient relationship.
Udara Health prioritizes clarity and safety. Courses provide education and structure, not individualized diagnosis or urgent triage. Consultations provide clinical reasoning and a plan, but do not replace emergency care or local in-person evaluation.
Live calls (when offered) are education sessions. To protect privacy and clinical boundaries, we don’t provide individualized medical advice in a group setting.