🧠 Sleep homeostasis — how the body regulates sleep
Discover the two biological processes that control your sleep and why insomnia disrupts them.
How are you feeling now? (before the exercise)
0 = very alert · 10 = extreme sleepiness
Why this matters
This session covers evidence-based content from the CBT-I protocol (Spielman 1987, Morin 2006, Riemann 2017). Complete the exercises below to progress through the program.
Your practice today
Complete the interactive tools below as part of your daily practice.
Quick assessment — Sleep apnea
Before starting CBT-I, it's important to rule out obstructive sleep apnea, which requires different treatment (CPAP/medical consultation).
1. Do you snore loudly on a regular basis (loud enough to be heard through a closed door)?
2. Has anyone observed you stop breathing or choking during sleep?
3. Do you wake up tired or excessively sleepy during the day, even after spending 7-8 hours in bed?
Suggestion: medical consultation before continuing
Your answers suggest possible obstructive sleep apnea. CBT-I is effective for primary insomnia but does not treat obstructive apnea. A consultation with a doctor or sleep specialist is recommended to rule out apnea before continuing (polysomnography). If your doctor rules out apnea, this program remains very appropriate for you.
Learn more about sleep apnea →No apnea warning signs
Your answers do not indicate high risk of obstructive apnea. You can proceed with the CBT-I program with confidence. Remember that if at any point you notice respiratory symptoms during sleep, consult a doctor.
How are you feeling now? (after the exercise)
Journal — Day 1
Describe cómo es una noche típica para ti: ¿qué ocurre desde que te acuestas hasta que (eventualmente) te duermes? ¿Qué piensas durante ese tiempo?