A free, self-paced patient program built around 7 short modules. Most people see real change in 2 to 4 weeks — no prescription required.
Watch each video, read the summary, and use the built-in tools to apply what you learn. Your progress saves automatically on this device.
Meet Wendy, learn what insomnia is, and test what you already know.
Reframe the thoughts that keep your insomnia going.
The do’s and don’ts that build a strong sleep foundation.
4-7-8 breathing, progressive muscle relaxation, guided imagery, and journaling.
What to do when you can’t sleep — the 5-step rule that retrains your brain.
Build sleep pressure with a custom schedule — includes a calculator.
Pull it all together into a bedtime routine you can stick with.
Three additional topics for patients who want more context after finishing the core program.
Robert (72) had insomnia for 20 years; he averaged 3 hours of sleep a night. Sarah (35) hadn’t slept well since her first child was born — most nights were 1 to 2 hours. After 4 weeks of CBT-I, both consistently sleep 7.5 hours.
Start with their stories →