How sleep works, and the ideas behind each tool
Ten short reads. Each one cites the research it draws on and links to trusted places to read more. The first three are the background for everything else.
Start here
- What CBT-I is
The parts of CBT for insomnia, and why the diary comes first.
- How sleep works
Sleep drive and the body clock, and how insomnia keeps itself going.
- How the sleep window works
Less time in bed to start, the weekly rule, and why the first weeks are hard.
Go deeper
- Why stimulus control works
Five rules that help the bed and sleep go together again.
- Racing thoughts at night
Why the mind speeds up at night, and what worry time, a wind-down, and a second look at sleep beliefs can do.
- Clock watching
Why checking the time keeps you up, and what to do instead.
- Sleep habits
Caffeine, alcohol, light, and the bedroom, and why habits alone aren’t a treatment.
- Sleep and medication
How sleep medicine and CBT-I fit together, and what can affect sleep.
- When to see a doctor
Signs of sleep problems other than insomnia, and what a visit involves.
- Shift work and jet lag
Sleeping against the body clock, and why the window isn’t built for rotating shifts.
These are the same articles that come with the app, in English and Spanish.