CBT-I at home: what you can start on your own, and where an app fits

CBT-I (cognitive behavioral therapy for insomnia) is a structured program that changes the habits and thoughts that keep sleep problems going. The American College of Physicians recommends it as the first-line approach for chronic insomnia in adults, and the American Academy of Sleep Medicine also recommends it.

What CBT-I involves

CBT-I is usually delivered over several weeks by a clinician or through a structured program. It typically combines:

Component	What it means
Sleep diary	Writing down each morning when you went to bed, how long it took to fall asleep, how long you were awake at night, and when you got up
Stimulus control	Using the bed only for sleep, and getting up when you can't sleep, so the bed is linked with sleeping again
Sleep restriction	Temporarily limiting time in bed to the time you actually sleep, then adjusting it based on the diary
Cognitive work	Examining worries and beliefs about sleep that make it harder to fall asleep
Sleep hygiene	Basics such as caffeine, alcohol, light, and a regular wake-up time

What you can start on your own

• Keep a sleep diary. Every component of CBT-I is planned from the diary, so it is the natural first step. See how to keep a sleep diary.
• Keep a regular wake-up time, including on weekends.
• Get up when you can't sleep instead of lying in bed awake for a long time.

Sleep restriction can cause strong daytime sleepiness in the first weeks. Don't cut your time in bed sharply on your own; do it with a clinician or a structured program.

Where an app fits

Paper diaries work, but many people find them hard to keep up and hard to review. A sleep diary app can make the daily entry quicker and show trends over weeks.

Nyxtune is an iPhone sleep diary based on the sleep diary used in CBT-I. You log last night each morning — rough estimates are fine — and review how your sleep time and time to fall asleep change. It is not a CBT-I program and does not replace care from a clinician.

Looking for an alternative to CBT-i Coach or Sleepio?

These apps do different jobs, so compare what you need rather than looking for a one-to-one replacement.

	CBT-i Coach	Sleepio	Nyxtune
What it is	A free app from the U.S. Department of Veterans Affairs, designed to support people working through CBT-I	A structured digital CBT-I program with guided sessions	A sleep diary app
CBT-I components	Diary, education, and tools for several components	A full course of CBT-I sessions	Diary only (bedtime, time to fall asleep, night awakenings, wake time)
Best for	Using alongside CBT-I with a clinician, or learning the method	Following a complete program	Keeping the diary every morning with as little effort as possible, and reviewing trends
Wearable needed	No	No	No

If you want a full program, a structured course or a clinician is the better fit. If you mainly want a simple diary that is quick to fill in and easy to look at during the night, a diary app like Nyxtune fits that part. Check each app's listing for current availability and pricing in your country.

When to see a professional

See a doctor if poor sleep continues for weeks, affects your daytime life, or comes with low mood, loud snoring, or pauses in breathing during sleep.