9 hours in bed.
5 hours asleep.
More time in bed may be keeping the problem going.
A structured 6-week CBT-I programme that uses your own sleep diary to build a sleep window, a fixed rise time, and a practical plan for the 3AM wake-ups.
Stop trying harder to sleep.
Make the bed a place for sleep again.
CBT-I works on what happens around the bed, the sleep schedule, the awake periods, and the thoughts that turn insomnia into a nightly fight.
Bad night → more time in bed → more time awake in bed.
The instinct is understandable. The programme gives you a more structured response.
Now what?
The programme includes a decision tree written for the exhausted version of you who does not want to think through a sleep textbook in the middle of the night.
Record. Calculate. Consolidate. Adjust.
Record
Track when you are in bed, when you are actually asleep, and when you rise.
Calculate
Turn your baseline into a structured sleep window and consistent rise time.
Consolidate
Use stimulus-control rules and the schedule to reduce long awake periods in bed.
Adjust
As sleep becomes more consolidated, widen the window carefully when appropriate.
Practical tools, not another list of “sleep better” tips.
You probably already know the sleep-hygiene basics.
Sleep hygiene
Less late caffeine. Dark room. Cooler bedroom. A consistent wind-down. Helpful support habits — but chronic insomnia often needs more than another checklist.
CBT-I
Changes what you do with the bed, the schedule, the awake periods, and the thoughts around sleep. A more structured path than “try to relax harder.”
Everything needed to run the six weeks clearly.
14-day sleep diary
Track your real sleep rather than estimating from one frustrating night.
Sleep-window calculator
Turn your own numbers into a bedtime and rise-time plan.
3AM decision tree
Follow simple night-waking rules without thinking too hard while exhausted.
Week-by-week plan
Move through the programme in a clear sequence instead of guessing what comes next.
Bad-week plan
Know how to respond when sleep gets rough again without abandoning the whole system.
Safety / red-flag check
Know when self-guided work is not the right next step and professional support matters first.
Sleep-window restriction is not appropriate for everyone.
It can temporarily increase tiredness and daytime sleepiness. Use it only when appropriate for your situation.
Get professional advice first if you have:
Make the bed a place for sleep again.
Start with the diary. Build the window from your own numbers. Follow the plan one week at a time.
Before you buy.
Is this just sleep hygiene?
No. This programme is structured around core CBT-I ideas such as sleep scheduling / sleep-window restriction, stimulus control, and practical guidance for difficult nights.
Will I feel more tired at first?
Possibly. The early phase can temporarily increase tiredness and sleepiness. That is why the programme includes safety guidance and clearer boundaries on when self-guided use may not be appropriate.
Does this replace a sleep doctor or therapist?
No. This is a self-guided educational programme. If insomnia may be complicated by another sleep disorder, medical issue, medication, or mental-health condition, professional assessment matters.
Should I stop sleep medication?
No. Do not start, stop, or change prescription medication without speaking with your prescriber.
Is there a subscription?
No. It is a one-time $9.99 purchase with instant digital delivery and lifetime access to your files.
Stop spending more time in bed trying harder to sleep.
Start with your real sleep. Build a plan from there.
Educational information only. This product does not provide medical advice, diagnosis, or individualized treatment and does not replace a physician, psychologist, sleep specialist, or other qualified healthcare professional. Do not reduce time in bed if doing so may be unsafe for you without professional guidance.