A structured 7-chapter journey that helps you understand and improve your sleep using evidence-based techniques. Learn how to work with your body’s natural rhythms, manage nighttime anxiety, and create lasting sleep routines—without clinics, referrals, or medication.
Learn how sleep works—what drives it, what disrupts it, and how to rebuild a healthier rhythm. Understand the root causes of insomnia and where your habits fit in.
Create personalized pre-sleep routines that quiet your mind and prepare your body for rest. Build a buffer between daily stress and nighttime calm.
Recognize and challenge the thoughts that fuel sleeplessness. Replace worry and pressure with sleep-supportive beliefs and practices.
Proven Health Support. Powered by Science. Tailored to Your Life.
Learn how your sleep drive and circadian rhythm work together—and what throws them off. Reflect on your history with sleep, your current patterns, and what better rest could look like.
Track when and how you sleep now. Identify trends, disruptors, and opportunities for change. Begin laying the foundation for healthier sleep timing.
Build a sleep routine that strengthens your sleep drive and works with your body clock. Learn how consistency (not perfection) improves quality and confidence in your sleep.
Turn your bedroom into a true sleep sanctuary. Adjust light, temperature, sound, and routine so your body recognizes when it’s time to rest.
Practice calming techniques that reduce tension, quiet your thoughts, and help you wind down with ease. Build a routine you can rely on when stress levels rise.
Unpack the thought patterns that fuel insomnia—from catastrophizing to perfectionism. Learn how to let go of pressure, reframe nighttime worry, and support your natural ability to rest.
Sleep doesn’t happen in a vacuum. Address real-life barriers like schedules, stress, and relationships. Create flexible routines and fallback plans to stay resilient long-term.
Sessions typically take 30 minutes to 1 hour to complete, depending on your pace and the exercises involved. You can do it! As you see the benefits, we hope you continue to make progress.
You can return to previous sessions as needed, however you need to unlock the next session before you can skip forward. Sessions are unlocked after a set period of time has passed (typically 72 hours) and the assignments have been completed.
CBT for insomnia (CBT-I) focuses on the behaviors, thoughts, and routines that influence your sleep. This program helps you rebuild confidence in your sleep, reduce stress and pressure around bedtime, and create lasting habits that make sleep feel natural again.
Access CE-certified programs and personalized wellness content designed to support your well-being. It’s free, private, and ready when you are.
