Retraining Your Sleep — CBT-I 28 Days
28 days · Spielman · Morin · Riemann · Harvey · Bootzin
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line treatment according to European Sleep Guidelines (Riemann et al., 2017). More effective than hypnotics long-term, without dependence. This program follows the Spielman (1987) Bedtime Restriction protocol combined with stimulus control (Bootzin, 1972), cognitive restructuring (Harvey, 2002), and progressive muscle relaxation.
This program is psychoeducational — it does not replace medical evaluation or professional treatment. If you suspect obstructive sleep apnea, chronic severe insomnia, or have suicidal ideation, seek professional help. Crisis: 988 (USA) / 123 (Colombia)
Week 1 free (days 1-7) · Weeks 2-4 with full access
Sleep efficiency — last 7 days
Complete sleep diary entries to see your chart.
Average —
Best night —
Trend —
vs last week —
Week 1 — Foundations + diagnosis (FREE)
FREEWeek 2 — Bedtime Restriction
Week 3 — Cognitive Restructuring
Week 4 — Integration & Maintenance
Start day 1
15 minutes · Auto-save · No registration
Scientific basis
- Spielman AJ et al. (1987). Sleep, 10(1), 45–56. — Bedtime Restriction Therapy.
- Morin CM (2006). Insomnia: A clinician's guide. — Standard CBT-I protocol.
- Riemann D et al. (2017). J Sleep Res, 26(6), 675–700. — European guidelines, CBT-I first line.
- Harvey AG (2002). Behav Res Ther, 40(8), 869–893. — Cognitive model of insomnia.
- Bootzin RR (1972). Proceedings APA. — Stimulus Control.