🧠 CBT-I protocol
🔒 Privacy-first
💊 Evidence-based
Overcome insomnia
with proven therapy.
A free, private, 6-week CBT-I program. Sleep restriction, stimulus control, relaxation, and cognitive restructuring — all stored only in your browser.
⚠ Disclaimer:
Not a substitute for medical advice. Consult a doctor if you have sleep apnea, bipolar disorder, seizures, or are at risk of self-harm.
WHAT'S INCLUDED
- 📅 7-day sleep diary with auto SE, TIB & TST
- 📊 Progress dashboard with live trend charts
- ⏰ Sleep restriction with weekly titration engine
- 🛌 Stimulus control + bedroom audit checklist
- 🦁 PMR, 4-7-8 breathing & body scan guides
- 🧠 Cognitive restructuring thought worksheet
- 🛡 Relapse prevention & printable maintenance plan
- 🔒 All data stored locally — no server, no account
Setup wizard
Complete 5 steps to personalise your program.
Welcome — informed use
Stop and seek professional help if you have untreated sleep apnea, seizures, mania, substance withdrawal, parasomnias, or are at risk of self-harm.
Insomnia Severity Index
Rate each 0 (none) to 4 (very severe) — past 2 weeks.
ISI score: 0 —
No clinically significant insomnia
Chronotype quiz
5 quick questions about your natural rhythm.
Your chronotype: Balanced
Profile setup
Week 1 is assessment & education. Sleep restriction begins only after 7 baseline diary nights.
You're ready to begin
Setup complete.
Week 1 goal: log the diary for 7 mornings, keep rise time fixed, and absorb the sleep model.
Progress dashboard
Your sleep health at a glance.
1
Current week
—
Latest SE %
—
Sleep window
0
Night streak
Sleep efficiency trend
Target 85%Extend window +15 min when SE ≥ 85% for 5+ of last 7 nights.
Prescription
Bedtime—
Rise time—
TIB—
DecisionCollect baseline
ISI trend
7-night compliance heatmap
—Sleep diary
Complete each morning for the previous night.
Diary history
| Date | Bed | Rise | TIB | TST | SE | Q | Notes |
|---|
6-week program
Work through each week in order.
Week 1 — Assessment & Education
🪮 Sleep science
Sleep architecture
Normal sleep cycles through lighter non-REM stages and REM sleep. Brief awakenings are common and not automatically a failure.
Homeostatic sleep drive
The longer you stay awake, the stronger the pressure to sleep. Naps and extended time in bed weaken this pressure and maintain insomnia.
Circadian rhythm
Your body clock controls alertness across a 24-hour cycle. A fixed rise time stabilises this rhythm faster than any other single change.
The 2-process model
Sleep timing reflects homeostatic pressure (Process S) and circadian timing (Process C). CBT-I works by restoring alignment between these two forces.
✅ Week 1 checklist
Baseline avg TST—
Baseline avg SE—
⏰ Sleep Restriction Therapy
Prescribed bedtime—
Rise time—
Sleep window—
Weekly decisionCollect 7 entries
📈 Titration rules
Extend +15 min if SE ≥ 85% for 5+ of last 7 nights.
Hold window if SE 80–84%.
Reduce −15 min if SE < 80% for 3+ nights. Min window: 5 hours.
🌍 Stimulus Control (Bootzin rules)
- Go to bed only when sleepy.
- Use the bed only for sleep or sex.
- If awake 15–20 min, get out of bed.
- Return to bed only when sleepy again.
- Wake at the same time every day.
- No napping.
⏳ Bedroom audit + 20-min timer
20:00
Start if awake in bed.
🦁 Relaxation techniques
Press Start to begin guided PMR sequence.
4s inhale — 7s hold — 8s exhale
Press Start for a gentle body scan from feet to head.
Paradoxical intention:
Instead of trying hard to fall asleep, gently allow yourself to remain quietly awake without effort. Reducing performance anxiety can allow sleep to come more naturally.
📝 Practice notes
- Treat relaxation as a skill to practice — not a test to pass.
- If relaxation increases frustration, stop and use stimulus control instead.
- Practice PMR outside of bedtime first for best effect.
- 4-7-8 breathing activates the parasympathetic nervous system.
🧠 Belief scale (DBAS)
Rate 0 (disagree) to 4 (strongly agree).
Score: —
💬 Thought worksheet
🛡 Relapse prevention
No booster needed.
📋 Maintenance plan
Quick tools
Use these anytime.
Sleep efficiency calculator
Sleep efficiency80%
Target: 85% or above.
Your profile summary
Chronotype—
Baseline ISI—
Program start—
Total diary entries0
✓ Saved