CBT-I Fundamentals

The core science behind Cognitive Behavioral Therapy for Insomnia.

Stimulus Control

The bed is for sleep and sex only.

If awake for 20 minutes, leave the bed.

Common Mistakes

Assuming this is easy.
Not tracking baseline data correctly.
Ignoring light exposure rules.

Internal References

Home All Guides All Tools Baseline Tracking Circadian Anchor Sleep Expansion Sleep Debt Myth Shift Work CBT-I Basics Orthosomnia Melatonin Timing Light Exposure Caffeine Sleep Debt Calc CBT-I Calc Caffeine Calc Melatonin PR Chronotype Efficiency Calc Lux Estimator Temp Drop Jet Lag Nap Recovery