Week 1 - CBT-I Overview:
In order to improve sleep, it’s important to first understand sleep patterns and habits. CBT-I provides several options to track important sleep information that helps determine an approach to solving sleep problems. During this week, users learn about CBT-I, sleep tracking, and begin tracking their sleep.
Week 2 - Sleep Scheduling:
People who suffer from insomnia often have a broken sleep pattern. They lie in bed awake for a while, then rotate between falling asleep for a while and staying awake for a while. CBT-I helps retrain the body to fall asleep and get uninterrupted sleep by consolidating sleep with the use of a sleep prescription. During this week, users set an initial sleep prescription and continue tracking their sleep.
Week 3 - Stimulus Control:
Most people develop unhelpful sleep behaviors while struggling with insomnia. CBT-I trains people to understand and identify these unhelpful sleep behaviors and gives them techniques stop them. During this week, users learn about unhelpful sleep behaviors and are given techniques to stop them. They also complete a Sleep Check-in to adjust their sleep prescription and continue tracking their sleep.
Week 4 - Quieting the Mind:
Many people who suffer from insomnia are kept awake by their mind. Our minds processes tens of thousands of random thoughts each day, so it's natural to worry, plan, and have a busy mind. CBT-I provides techniques to help “quiet the mind” and not let a busy mind keep people awake. During this week, users learn techniques to plan out worry time in order to stop worrying in bed. They also complete a Sleep Check-in to adjust their sleep prescription and continue tracking their sleep.
Week 5 - Cognitive Restructuring:
Some people with insomnia lie in bed awake feeling frustrated that they can’t sleep. They may have thoughts such as, "Will I ever get a good night's sleep again?" CBT-I provides strategies to help “turn down the volume” on these unhelpful thoughts so they don’t prevent sleeping. During this week, users learn how negative thoughts impact their sleep and ways to control those thoughts. They also complete a Sleep Check-in to adjust their sleep prescription and continue tracking their sleep.
Week 6 - Relapse Prevention:
Users have reached the end of the course and build an insomnia prevention plan to help keep insomnia from returning. If insomnia does return, users are given advice on how to get their insomnia back under control.