SleepWell India

6 weeks · 8 lessons

CBT-I: Overcoming Insomnia

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, first-line treatment for chronic insomnia — more effective long-term than sleep medication. This program walks you week by week through sleep education, stimulus control, sleep restriction, cognitive restructuring, and relapse prevention.

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  1. Lesson 1 · 35 min
    Week 1 — How sleep really works
  2. Lesson 2 · 35 min
    Week 1.5 — Why you can't sleep: the 3P model
  3. Lesson 3 · 30 min
    Week 2 — Why more time in bed makes insomnia worse
  4. Lesson 4 · 35 min
    Week 2.5 — Calculating your sleep window
  5. Lesson 5 · 35 min
    Week 3 — Stimulus control: rebuilding bed–sleep link
  6. Lesson 6 · 35 min
    Week 4 — Putting it all together: living the protocol
  7. Lesson 7 · 35 min
    Week 5 — Cognitive restructuring: changing how you think about sleep
  8. Lesson 8 · 30 min
    Week 6 — Maintenance and relapse prevention