Sleep & Recovery

Sleep Problems & Insomnia Solutions

Overcome insomnia using CBT-I techniques: the gold-standard, first-line treatment preferred over sleep medications. Learn sleep restriction, stimulus control, and lifestyle changes that produce lasting results.

8 Lessons 4-5 hours CBT-I first-line

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Create your Digital Wellness Academy account and start this course today. Working with a provider? They can add it to your care plan.

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Clinical Framework

CBT-I

CBT-I first-line

Course Overview

What You'll Learn

✓Understand different types of insomnia and identify your sleep pattern
✓Track sleep accurately using a sleep diary and calculate sleep efficiency
✓Apply stimulus control to reassociate your bed with sleep
✓Implement sleep restriction therapy safely to consolidate sleep
✓Use cognitive techniques and relaxation to quiet racing thoughts

Evidence & Clinical Approach

Built on CBT-I and taught at a deliberately high evidence bar: it separates well-supported practice from popular-but-contested theory, and is psychoeducation designed to support, not replace, professional care.

Course Lessons (8 total)

1Understanding Sleep Problems20 min
2Sleep Tracking and Finding Patterns25 min
3Stimulus Control: Bed = Sleep Only30 min
4Sleep Restriction Basics30 min
5Bedroom Environment Optimization20 min
6Substances and Sleep25 min
7Quieting the Racing Mind30 min
8Exercise, Light, and Long-Term Sleep Health25 min

Each lesson includes interactive exercises, quizzes, and progress tracking inside the platform.

Frequently Asked Questions

Why CBT-I instead of sleep medication?

CBT-I (Cognitive Behavioral Therapy for Insomnia) is the gold-standard, first-line treatment for chronic insomnia, preferred over sleep medication in clinical guidelines because its benefits last after treatment ends. This course teaches the actual mechanics: stimulus control to reassociate your bed with sleep, sleep restriction to consolidate fragmented sleep, and the cognitive techniques that quiet a racing mind at night.

Is this course a replacement for therapy?

No. It provides psychoeducation and skill-building based on evidence-based frameworks, but it is not a substitute for individualized professional treatment. It works best alongside care, as structured learning between sessions.

What if I'm currently in crisis?

If you're experiencing a mental health crisis, contact emergency services (988 Suicide & Crisis Lifeline, 911) or go to your nearest emergency room. The platform includes safety monitoring that alerts assigned providers when distress is detected.

How is this different from self-help content?

Structured, sequential lessons with interactive exercises, progress tracking, and provider oversight. Your assigned provider can see your progress and tailor sessions to what you are learning.

Start learning

Create your account Practice Licensing Info

Course Features

✓8 comprehensive lessons
✓CBT-I
✓Interactive exercises and quizzes
✓Progress tracking
✓Provider coordination
✓Self-paced learning

24/7 Platform Safety

The platform runs the MAIA distress classifier on every text input and alerts your assigned provider if distress is detected, ensuring clinical oversight when needed.

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Inside the experience

What this course actually looks like

Every course lives inside the Digital Wellness Academy app: short, practice-first lessons, daily check-ins, an AI coach that knows what you have learned, and a dashboard that makes progress visible. These are real product screens.