CBT-I Sleep Reset
A mind that won't switch off, and a bed that stops meaning sleep.
Sound like you?
- “I can't fall asleep, my mind just won't wind down.”
- “I keep scrolling on my phone in bed and then I can't sleep.”
- “I've been lying awake for an hour watching the clock and getting more anxious about it.”
- “I wake up at three every night and that's me done.”
When it helps most
Trouble falling asleep or staying asleep — a racing or scrolling mind at bedtime, lying awake watching the clock, or waking in the night and struggling to settle back down. Works best as a repeatable nightly pattern, not a one-time fix.
Why it works
A short wind-down cue and one rule for what to do when you're lying there awake — stimulus control, the most evidence-backed non-drug tool for insomnia, in a form you can actually use tonight.
What you’ll bring
- 01 What's making sleep hard e.g. can't stop scrolling, mind racing, waking up and can't get back to sleep
Good for
Trouble falling asleep, a racing mind at bedtime, or lying awake watching the clock. Not for a suspected sleep disorder needing medical evaluation.
Not the right fit if…
If sleep trouble is severe, persistent, or you suspect something like sleep apnea, that's worth a doctor's evaluation alongside this. If you're having thoughts of harming yourself, that comes first.
Not a substitute for evaluation of a suspected sleep disorder (sleep apnea, restless legs, etc.) or a medical condition disrupting sleep — refer to a physician if symptoms are severe, persistent, or accompanied by daytime impairment. Active suicidal intent or self-harm risk takes priority over any sleep exercise.
Sources
Bootzin, R.R. (1972). Stimulus control treatment for insomnia. Proceedings of the American Psychological Association. Morin, C.M. et al. (2006). Psychological and behavioral treatment of insomnia: update of the recent evidence. Sleep, 29(11), 1398–1414.