Overview
Our program lasts approximately 2 months.
It was designed so that you only need to dedicate a few minutes per day. We believe this is the best way to build healthier habits (which is what you need to cure your insomnia), meaning focus on consistency (a few minutes every day) rather than intensity (many hours over a few days).
If you want to do more than one session per day, that's also possible. We don't want to hold back your motivation.
The challenge of the program is that we have actions that are simple to do, but not necessarily easy. For example, depending on the person, it may be difficult to stop taking your phone to bed, even though it's something very quick and simple to do.
Program
At the beginning, you'll learn some concepts about insomnia so you can apply the two main CBT-I techniques: stimulus control and sleep restriction.
Then you'll learn five cognitive techniques and five relaxation exercises to deal with insomnia, along with sleep tips. Everything is always based on scientific evidence.
Toolbox
We understand that each person has their own particularities, so what works for one person doesn't necessarily work for another. That's why, throughout the entire journey, you have tracking of your progress to understand which tools and tips work for you.
At the end of the program, you will have given the necessary time for your insomnia to be corrected after applying everything you learned. Additionally, you will have built your toolbox and will understand what works for you. All of this will give you the resources not only to correct your insomnia but also to prevent it from returning.
What are the cognitive techniques and relaxation exercises learned?
Cognitive techniques
- thought parking
- paradoxical intention
- thought stopping
- catastrophic thoughts
- gratitude
Relaxation exercises
- deep breathing
- meditation
- progressive muscle relaxation
- visualization
- autogenic training
Detailed view
Below are the contents covered in each module.
module 1
- The sleep diary
- Insomnia self-assessment
- Goals and sleep efficiency
- Sleep pressure, circadian rhythm
- The 3Ps of insomnia: Predisposition, Precipitation, and Perpetuation
- Stimulus control
- Sleep restriction
module 2
- The program that works for you
- Introduction to relaxation techniques
- Introduction to cognitive techniques
- Thought Parking
- Introduction to Sleep Hygiene
- Sleep Hygiene - Part 1 (sleep time, routine, physical exercise)
module 3
- Progressive muscle relaxation
- Paradoxical Intention
- Sleep Hygiene - Part 2 (body temperature, the ideal bedroom)
- Sleep Stages
- Why you don't need to worry about catching up on sleep
module 4
- Mindfulness Meditation
- Thought Stopping
- Sleep Hygiene - Part 3 (diet, caffeine)
- Melatonin
- Light Therapy
module 5
module 6
- Autogenic training
- Challenging negative thoughts
- Sleep Hygiene - Part 5 (clock, social media)
- The snooze button
- Falling in love with sleep
module 7
- Your toolbox
- Sleep Apps, do they help?
- Naps
- The 8-hour myth