Day 7 Week 1 — Foundations 22 min

📊 Week 1 review — your first sleep window

We analyze your first week of data and calculate your bedtime restriction window for week 2.

How are you feeling now? (before the exercise)

Sleepiness / fatigue level:

0 10

0 = very alert · 10 = extreme sleepiness

Psychoeducational — does not replace medical evaluation. If you suspect apnea or have suicidal ideation, seek professional help.

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.

Last night's sleep diary

Complete in ~30 seconds. Your progress saves automatically.

Last 7 nights

No records yet. Complete your first entry above.

Stimulus Control — Bootzin (1972)

Stimulus control rebuilds the bed-sleep association that chronic insomnia weakens. Check each rule you followed last night. Consistency is what produces change.

Streak: 0 days

Use the bed only for sleep and sex. Nothing else (no reading, no screens, no work).
If after 20 minutes you haven't fallen asleep (or you wake up and can't get back to sleep), get up and go to another room. Return only when you feel genuinely sleepy.
Wake up at the same time every day, no matter how much you slept. Do not sleep in on weekends.
Do not go to bed until you feel genuine sleepiness (heavy eyelids, nodding head), even if your scheduled time arrives.
Avoid daytime naps. If unavoidable, maximum 20 minutes before 3 PM.
Establish a 30-60 minute wind-down routine before bed: dim lights, cool temperature, relaxing screen-free activity.

Today's commitment

I will follow these 6 rules tonight. If I wake up and cannot sleep within 20 minutes, I will get up.

Sleep window calculator

Bedtime restriction (Spielman et al., 1987) is the most effective component of CBT-I. We consolidate your sleep by matching your window to your actual sleep time.

Fixed wake time (keep every day, including weekends) Choose the earliest time you can sustainably maintain.

Sleep efficiency — last 7 days

Complete sleep diary entries to see your chart.

How are you feeling now? (after the exercise)

Sleepiness / fatigue level:

0 10

Journal — Day 7

¿Cómo ha sido tu primera semana? ¿Qué fue lo más difícil? ¿Notaste alguna diferencia en tu sueño al aplicar el control de estímulos?

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Progress saved on this device