Most persistent sleep problems are learned patterns reinforced by stress and irregular rhythms. Our CBT-I sleep therapy retrains your brain and biological clock.
Most persistent sleep problems are learned patterns reinforced by stress and irregular rhythms. Our CBT-I sleep therapy retrains your brain and biological clock.
We integrate CBT-I into your therapy with a weekly sleep plan, a clear workbook and app-based tracking.
Simple habits and adjustments that will help you get the restful, restorative sleep your body needs. Feel free to choose the plans that best suit your lifestyle!
Stick to the same bedtime and wake-up time every day, even on weekends. This trains your body clock, making falling asleep and waking up easier. Choose a time window you can stick to and then gradually shift it by 15–30 minutes if necessary.
Give your brain a predictable "landing moment." A calm routine of 60–90 minutes reduces stimulation levels and ensures sleep comes on time. Dim the lights, slow down your pace, and do simple things like stretching, reading, journaling, taking a warm shower, or calming breathing exercises.
Bright light early in the morning tells your internal clock that the day has begun. This increases your alertness in the morning and helps you fall asleep at the right time in the evening. Get 10–30 minutes of outdoor light within an hour of waking up, or sit by a bright window if you can't go outside.
Bright light and screens in the evening disrupt your body clock and slow melatonin production. Softer lighting helps your body transition to sleep mode. Reduce screen time 30–60 minutes before bed, turn on night mode, and use warm lamps instead of bright overhead lights.
Regular exercise deepens your sleep and shortens the time it takes you to fall asleep. Exercise also reduces stress that can keep you awake at night. Try to be active most days, schedule more intense workouts earlier in the day, and choose calmer activities like yoga or a walk in the evening.
Late-night stimulants or heavy meals can disrupt sleep quality. Smart timing makes it easier to fall asleep and stay asleep. Limit caffeine to the morning or early afternoon, eat dinner 2–3 hours before bed, only choose a light snack when you're truly hungry, and limit alcohol, as it disrupts sleep.
Your room should silently tell your brain, "This is for rest." A cool, dark, and quiet space promotes more stable sleep. Aim for a temperature of 17–19°C (63–68°F), use blackout curtains or a sleep mask, reduce noise with earplugs or white noise, and keep the space tidy with comfortable bedding.
Racing thoughts and late-night naps can disrupt your sleep. Clearing your mind and being smart about power naps will help protect your sleep. Write down your worries on paper, practice slow breathing or progressive muscle relaxation for a few minutes. If you do take a nap, keep it to 10–20 minutes and do it before mid-afternoon.
Enhance your sleep coaching experience with these carefully selected apps that integrate seamlessly with your therapy progress.
Sleep Cycle is a popular sleep tracker and smart alarm clock app. It uses your phone's microphone and accelerometer to monitor your sleep patterns and gently wakes you during light sleep for a refreshed start to the day.
SleepScore is a scientifically proven sleep tracker (developed in collaboration with ResMed) that measures breathing and movement from your bedside table, without the need for a wearable. Every morning, you receive a Sleep Score from 0 to 100, plus personalized insights to improve your sleep quality.
Calm is a leading mindfulness app with a strong focus on sleep. Instead of tracking data, it helps you relax mentally with bedtime stories read by familiar voices, guided meditations, soothing music, and nature sounds—all designed to reduce stress and help you fall asleep more easily.
Headspace is a meditation app with a comprehensive sleep section. Instead of tracking your sleep, it helps you relax with narrated sleep stories (45–55 minutes of audio), guided relaxation meditations, soothing music, and gentle movement, so your body and mind can drift off to sleep peacefully.
Pzizz helps you fall asleep quickly and wake up refreshed with psychoacoustic "dreamscapes," constantly changing music mixes, soft voiceovers, and subtle sound effects. Choose a session for a full night's sleep or a short power nap; the app controls the audio and a gentle alarm to help you avoid oversleeping or undersleeping.
Fun fact: Even JK Rowling once recommended Pzizz to help her sleep!
ShutEye is an all-in-one sleep app that combines tracking with tools to help you relax. You get sleep analysis, soothing sounds and stories, a smart alarm clock, and an AI assistant that transforms your data into simple, actionable tips. It's designed for people who want monitoring and habit support in one place.
Rise helps you manage sleep deprivation and works with your body clock, so you're more alert during the day and sleep more consistently at night. Instead of overwhelming you with charts of your entire night, it offers simple daily scores, reminders, and a clear energy timeline you can actually use.
CBT-i Coach is a free app from the U.S. Department of Veterans Affairs that supports Cognitive Behavioral Therapy for Insomnia (CBT-i). Think of it as a digital companion for better sleep: it teaches you the basics of sleep health, helps you keep a structured sleep diary, and offers practical tools for nights when you're wide awake. The app is designed to complement professional CBT-i treatment but also works well for users who want to use it independently.
An Apple Watch-focused sleep tracker that automatically detects sleep (no manual start/stop) and then assesses your readiness and sleep quality based on heart rate, HRV, and movement. Ideal for those who want comprehensive Watch data in Apple Health without subscriptions.
High-quality studies consistently show improvements in sleep and next-day functioning.
When you start therapy with us, you will receive a comprehensive workbook with special sections on sleep improvement and guidance on how to track your sleep.
You complete the sections independently and discuss them during the sessions.
Focus on a few high-impact changes at a time.
How to effectively track and interpret your sleep data
Note: The workbook is provided only to therapy clients and is not available for separate download.
You will go through seven phases that reflect your treatment path.
A structured, evidence-based program that combines coaching, practical tools, and home exercises to improve how you fall asleep, sleep through the night, and feel during the day. Sessions are supported by our workbook and recommended apps.
Adults experiencing difficulty falling asleep, frequent awakenings, irregular sleep schedules, jet lag, or unrefreshing sleep. If you're unsure if this is right for you, schedule a short consultation, and we'll guide you.
We'll look at your sleep patterns, health history, and lifestyle, set an initial goal, and create a simple weekly plan (wake-up time, wind-down time, light and caffeine exposure, and one or two quick fixes).
Usually not. If symptoms of sleep apnea or another medical problem are noted during your intake (e.g., loud snoring, choking, high blood pressure, excessive daytime sleepiness), we recommend a medical evaluation.
Both. Sessions can be held via secure video connection or in person (depending on availability). All materials and tracking can be completed remotely.
Better sleep quality, faster time to fall asleep, fewer nighttime awakenings, more stable daytime energy, and a routine you can maintain long-term. Results vary depending on your starting point and consistency.
We use simple tools to track bedtime/waketime, light exposure, and habits. Apps are optional.
We'll fine-tune your plan to include light timing, naps, and fixed sleep windows to keep your rhythm as stable as possible when your schedule changes.
Start with a short consultation. We'll discuss your sleep goals and plan your first two weeks.
