Most lasting sleep problems are learned patterns reinforced by stress and irregular rhythms. Our CBT-I sleep therapy retrains your brain and body clock.
Most lasting sleep problems are learned patterns reinforced by stress and irregular rhythms. Our CBT-I sleep therapy retrains your brain and body clock.
We integrate CBT-I into your therapy, one weekly sleep plan, a clear workbook, and app-based tracking.
Simple habits and tweaks that help you get the restful, restorative sleep your body craves. Feel free to pick the plans that fit your life best!
Keep the same bedtime and wake time every day, even on weekends. This trains your body clock so falling asleep and waking up feel easier. Pick a window you can keep, then shift gradually by 15–30 minutes if you need to adjust.
Give your brain a predictable “time to land.” A calm 60–90 minute routine lowers arousal and makes sleep show up on time. Dim the lights, slow your pace, and do simple things like stretching, reading, journaling, a warm shower, or gentle breathing.
Bright light early tells your internal clock that the day has started. This lifts morning alertness and helps you feel sleepy at the right time at night. Get 10–30 minutes of outdoor light within an hour of waking, or sit by a bright window if you cannot go out.
Strong light and screens at night confuse the body clock and delay melatonin. Softer light lets your system shift into sleep mode. Reduce screens 30–60 minutes before bed, turn on night mode, and use warm lamps instead of bright overhead lighting.
Regular movement deepens sleep and shortens the time it takes to drift off. Exercise also reduces stress that can keep you wired at night. Aim for some activity most days, place harder workouts earlier, and keep evenings to gentle options like yoga or a walk.
Late stimulants or heavy meals can disturb sleep quality. Smart timing makes it easier to fall asleep and stay asleep. Keep caffeine to the morning or early afternoon, finish dinner 2–3 hours before bed, choose a light snack only if you are hungry, and limit alcohol since it fragments sleep.
Your room should quietly tell your brain “this is for rest.” A cool, dark, and calm space makes sleep more stable. Aim for 17–19 °C, use blackout curtains or an eye mask, reduce noise with earplugs or white noise, and keep the space tidy with comfortable bedding.
Racing thoughts and late naps can push sleep away. Clearing your mind and using naps wisely protect nighttime sleep. Offload worries to paper, try a few minutes of slow breathing or progressive muscle relaxation, and if you nap, keep it 10–20 minutes and before mid-afternoon.
Enhance your sleep coaching experience with these carefully selected applications 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 sleep patterns and wakes you gently during light sleep for a refreshed morning.
SleepScore is a science-driven sleep tracker (developed with ResMed) that measures breathing and movement from your nightstand,no wearable required. Each morning you get a 0–100 Sleep Score plus personalized insights to improve sleep quality.
Calm is a leading mindfulness app with a deep focus on sleep. Instead of tracking data, it helps you relax mentally with bedtime stories read by well-known voices, guided meditations, gentle music, and nature sounds in Calm everything designed to lower stress and ease you into sleep.
Headspace is a meditation app with a strong sleep section. Instead of tracking your sleep, it helps you switch off with narrated sleepcasts (45–55-minute audio stories), guided wind-down meditations, calming music, and gentle movement so your body and mind ease into rest.
Pzizz helps you fall asleep quickly and wake up refreshed with psychoacoustic “dreamscapes,” which are ever-changing mixes of music, gentle voiceovers, and soft sound effects. Choose a full-night session or a quick power nap, and the app handles the audio and a gentle wake-up so you don’t over- or under-sleep.
Fun fact: Even J.K. Rowling once endorsed Pzizz for helping her sleep!
ShutEye is an all-in-one sleep app that combines tracking with tools to help you unwind. You get sleep analytics, soothing sounds and stories, a smart alarm, and an AI assistant that turns 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 debt and work with your body clock so you feel more alert during the day and sleep more consistently at night. Instead of drowning you in overnight graphs, it gives 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. Think of it as a digital companion for better sleep: it teaches the essentials of sleep health, helps you keep a structured sleep diary, and gives you practical tools for those wide-awake nights. It’s designed to pair with professional CBT-I treatment, but it also works well for self-guided users.
Apple-Watch–first sleep tracker that auto-detects sleep (no manual start/stop), then scores readiness and sleep quality from heart-rate, HRV, and motion. Great for people who want rich Watch data in Apple Health without subscriptions.
High-quality studies consistently show improvements in sleep and next-day function.
When you start therapy with us, you'll receive a comprehensive workbook that includes dedicated sections on sleep improvement and tracking guidance.
You’ll complete sections independently and review them during sessions.
Focus on a few high-impact changes at a time.
How to effectively monitor and interpret your sleep data
Note: The workbook is exclusively provided to therapy clients and is not available for separate download.
You’ll move through seven phases that mirror your treatment journey.
A structured, evidence-based program that combines coaching, practical tools, and at-home exercises to improve how you fall asleep, stay asleep, and feel during the day. Sessions are supported by our workbook and recommended apps.
Adults who struggle with trouble falling asleep, frequent wakings, irregular schedules, jet-lag, or non-refreshing sleep. If you’re unsure whether it fits your situation, book a quick consult and we'll guide you
We review your sleep patterns, health history, and lifestyle, set a first goal, and build a simple weekly plan (rise time, wind-down, light and caffeine timing, and one or two quick wins).
Not usually. If your intake flags symptoms of sleep apnea or another medical issue (e.g., loud snoring, choking, high blood pressure, extreme daytime sleepiness), we’ll recommend a medical evaluation.
Both. Sessions can be done by secure video or in person (subject to availability). All materials and tracking can be completed remotely.
Better sleep quality, shorter time to fall asleep, fewer night awakenings, steadier daytime energy, and a routine you can maintain long-term. Results vary by starting point and consistency.
We use simple tools to track bed/wake times, light exposure, and habits. Apps are optional
We tailor your plan with light-timing, naps, and anchor sleep windows to keep your rhythm as stable as possible when schedules change.
Get started with a quick consult. We’ll review your sleep goals and map your first two weeks.
