Why CBT‑I?
CBT‑I is recommended by the American College of Physicians and the European Sleep Research Society as the first‑line treatment for chronic insomnia. Research shows 70‑80 % of patients experience durable improvement after a 4‑8 week course – without the side‑effects of sleeping pills.
Core Components
Sleep Restriction Therapy
Rebuild sleep drive by limiting time in bed to match your actual sleep time, gradually increasing as sleep efficiency improves.
Learn MoreStimulus Control
Re‑associate your bed with sleep by following specific rules that break negative conditioning patterns.
Learn MoreSleep Hygiene
Optimize your sleep environment and daily habits to remove barriers to good sleep quality.
Learn MoreSleep Diary
Track your sleep patterns to identify issues and measure improvement over time.
Learn MoreRelaxation Techniques
Reduce physical tension and mental arousal that can interfere with sleep using proven relaxation methods.
Learn MoreResources
- Sleep Diary Templates – track and analyze your sleep patterns
- Sleep Restriction Worksheets – calculate optimal sleep window
- Stimulus Control Guide – break negative bed associations
- Sleep Hygiene Checklist – optimize your sleep environment
- Relaxation Techniques – reduce tension and calm your mind before sleep
All resources are 100 % free for personal use. Download and print as needed.
Insomnia Self-Help
CBT-I is the most effective self-help approach for chronic insomnia. Our resources provide step-by-step guidance to implement these evidence-based techniques at home. Start with any component that addresses your primary sleep concern, or follow our complete program for comprehensive results.