Use a digital CBT-I program

What to Do

Enroll in a structured digital CBT-I program if in-person therapy is unavailable or unaffordable. Options include Insomnia Coach (free, developed by the VA), Sleepio, and Pear Therapeutics Somryst (FDA-authorized).

Why It Works

Digital CBT-I has been validated in randomized controlled trials and delivers the same core components as in-person therapy: sleep restriction, stimulus control, cognitive restructuring, and relaxation training. A systematic review found digital CBT-I significantly improves sleep onset latency, wake after sleep onset, and sleep efficiency.

Tips

• Insomnia Coach is completely free and available on iOS and Android
• Most programs run 6-8 weeks with weekly modules and a sleep diary
• Adherence is the main challenge — the techniques work but require consistent effort
• Digital programs are a reasonable first step before seeking a specialist