Explore how insomnia works and what keeps it going.

Learn about the science of sleep and start spotting the habits and thoughts that affect your sleep, so we can build a plan that fits your needs.

Teach your brain to link the bed with sleep, not stress or restlessness.

You will learn practical steps, like when to get out of bed and how to create a strong sleep–wake routine, to reset your body’s natural rhythms.

Use a carefully timed sleep schedule to strengthen your sleep drive.

By limiting time in bed at first and gradually increasing it, you will fall asleep faster, stay asleep longer, and build more restorative sleep over time.

Learn to challenge unhelpful thoughts about sleep that create worry and pressure at night.

We also introduce simple relaxation strategies, like breathing exercises and guided techniques, to calm your mind and prepare your body for sleep.

Bring your efforts together and evaluate the progress so far.

Learn strategies to maintain your improvements, handle future sleep disruptions, and stay on track long after the program ends.