| Took a quick look at sleep.io and seems like it might just be CBT-I. There's a free app from the VA (ironically, given the subject of this thread) - https://mobile.va.gov/app/cbt-i-coach. It's a little rough around the edges, but if you have the general idea of CBT-i it's probably good enough. In case you don't have the general idea, here it is -
1. Decide your desired wake time. Figure out how much sleep you are currently getting. 2. Go to bed late enough that there's only enough time to sleep the amount you are currently sleeping before your desired wake time. When the wake time arrives (or before, if you wake up too early), get out of bed. E.g., If you want to wake up at 7am and you are currently only getting 5h of sleep each night, you should go to bed at 2am. 3. (Be really really tired for a couple of days, oh my god) 4. Once you are finding it easy to fall asleep and stay asleep until your desired wake time, start backing up the bedtime gradually. (* this is where the app will help, can tell you when to do it and by how much) 5. [follow a bunch of other rules about when to go to bed and when to get out of bed and when to exercise, drink alcohol, and coffee] Not defending sleep.io or your experience here, which does sound very frustrating - just hopefully some help from a fellow insomniac. CBT-i did help me, albeit temporarily. I have to re-do it periodically. |