The 7 core modules build on each other — but you can revisit any of them in any order.
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.
How meds fit (or don’t fit) alongside CBT-I.
Reduce strain so chronic pain doesn’t wake you up.
Signs that suggest something other than insomnia.