Your CBT-I Program
Follow your personalized 12-week sleep improvement journey
Program Timeline
Week 3: Stimulus Control & Sleep Restriction
Current WeekStarted on Apr 2, 2025
Begin the core CBT-I techniques to retrain your brain to associate your bed with sleep.
Week Progress1/3 activities
Personalized Recommendations
Based on your sleep diary entries and progress, here are some focused recommendations for this week:
Follow the 15-minute rule
behavioralIf you can't fall asleep within 15 minutes, get up and do something relaxing in dim light until you feel sleepy again.
Consistent wake time
schedulingMaintain your scheduled wake time every day, even on weekends or after a poor night's sleep.
Question catastrophizing thoughts
cognitiveChallenge thoughts like 'I'll be useless tomorrow if I don't sleep well' with more balanced perspectives.