CBT-I Sleep Coaching Program

Six-Week Group-Based Cognitive Behavioral Therapy for Insomnia

Struggling with falling asleep, staying asleep, or waking too early? You’re not alone. Over 50% of adults report difficulty sleeping, and many struggle with chronic insomnia. Sleeping pills often provide only short-term relief—but research shows that Cognitive Behavioral Therapy for Insomnia (CBT-I) is the most effective long-term solution.

This six-week program combines evidence-based CBT-I techniques with live group coaching to help you understand and overcome the thoughts, behaviors, and habits that interfere with sleep. Each session is carefully structured to give you tools, support, and guidance to rebuild healthy sleep patterns naturally—without relying on medication.

Program Structure

Initial Individual Assessment
- Before joining the group, you’ll complete a private, one-on-one assessment to review your sleep history, patterns, and goals. This ensures your program is personalized from the start.
Five Weekly Group Sessions
- Duration: 2 hours each
- Format: Live, small-group coaching sessions with structured lessons and interactive discussions
- Schedule: Once per week over six weeks
- Size: Limited group size to maintain individualized attention and support

What You’ll Learn

Throughout the program, you’ll gain practical, science-backed techniques to improve sleep quality, including:

Changing Sleep Thoughts and Behaviors
- Challenge unhelpful beliefs and replace them with positive sleep thoughts to reduce anxiety and rumination at bedtime .
Lifestyle Habits That Improve Sleep
- Identify daily patterns that may be sabotaging your rest and learn how to optimize them.
Relaxation and Wind-Down Techniques
- Master calming strategies to quiet your mind and prepare your body for restful sleep.
Sleep Restriction & Scheduling
- Use structured methods to regulate your body’s natural sleep drive and circadian rhythm.
Long-Term Maintenance Strategies
- Build lasting habits and gain the tools to manage future disruptions without fear.

Why CBT-I Works

CBT-I is endorsed by the National Institutes of Health and decades of research. Studies show that:

75% of participants experience significant sleep improvement
85–90% are able to reduce or eliminate sleeping pills
Benefits are long-lasting—you’ll gain skills that continue to work long after the program ends

Included Resources

Downloadable handouts, including Positive Sleep Thoughts to support cognitive restructuring
Personalized sleep diaries to track your progress
Access to session recordings and materials for review
Community support from peers on the same journey

Program Commitment