Sleep again — without the pills.
70–80% success rate · Free 7-day trial · Card on file
Free 7-day trial · $0 today
Reviewed by Dr. Candice Seti, Psy.D. — Certified Insomnia Treatment Clinician
Sleep again —
without the pills.
Insomnia can be resolved— not just managed. Here's the clinically proven way to fix it.
CBT-I is the only insomnia treatment with a 70–80% success rate in peer-reviewed trials — and the first thing your doctor recommends before sleeping pills.
Reviewed by Dr. Candice Seti, Psy.D.
Licensed Clinical Psychologist · Certified Insomnia Treatment Clinician
What does a typical night look like for you right now?
Join others rebuilding their sleep this week
Free 3-minute assessment with instant results · 7-day free trial · 14-day money-back guarantee
70–80%
Clinical success rate
8 wks
To lasting sleep
$0.19
Per day · annual
Your 8-week progress
Sleep quality over the program
93%
Week 8 average
62%
Starting avg
↑31%
Improvement
93%
Week 8 target
Illustrative — typical sleep-quality trajectory across the 8-week CBT-I protocol. Individual results vary.
70–80%
Clinical success rate (peer-reviewed)
First-line
AASM 2021 guideline for chronic insomnia
8 weeks
To lasting sleep
$0.19/day
Annual plan · HSA/FSA eligible
Free
7-day trial · $0 today
Start where you are
What's keeping you up?
Pick what fits — your free assessment adapts from there.
CBT-I is the official first-line recommendation of
American Academy of Sleep Medicine
“CBT-I is the recommended first-line treatment for chronic insomnia in adults.”
American College of Physicians
“All adult patients receive CBT-I as the initial treatment for chronic insomnia disorder.”
National Institutes of Health
“CBT-I consistently outperforms sleep medications in long-term outcomes and is free of dependency risk.”
Assoc. for Behavioral & Cognitive Therapies
“CBT-I shows a 70–80% remission rate in peer-reviewed randomised controlled trials.”
You're not broken
You haven't failed.
The treatments have.
Chronic insomnia is a learned behavioral and cognitive pattern — not a chemical imbalance. Most treatments target the wrong thing.
2 YEARS · 4 TREATMENTS
One patient's sleep quality tracked across every “fix” the system offered — and what changed when CBT-I was finally delivered correctly.
Composite case based on outcomes from peer-reviewed CBT-I trials. Individual results vary.
The solution that actually works
The only treatment that fixes why you can't sleep.
Cognitive Behavioral Therapy for Insomnia is the only insomnia treatment that addresses whyyou can't sleep — not just whether you're sleepy. It permanently rewires the associations and thought patterns keeping insomnia alive.
70–80%
success rate
peer-reviewed trials
#1
recommended
by sleep medicine
Effects are permanent — you're changing the pattern, not masking it
How SleepShift compares
| SleepShiftCBT-I protocol | Sleeping pills | Meditation apps | |
|---|---|---|---|
| Fixes the root cause | |||
| Permanent results | |||
| No side effects or dependency | |||
| Evidence-based (peer-reviewed RCTs) | |||
| No prescription required | |||
| Under $100 |
Why insomnia persists
Why you lie awake
staring at the ceiling.
Chronic insomnia isn't just about sleep. A bad night creates anxiety about the next night. That anxiety makes sleep harder. Which creates more anxiety. It's a self-sustaining cycle — and it won't break on its own.
CBT-I is specifically designed to interrupt this loop. The behavioral components reduce the physiological arousal that triggers anxiety. The cognitive components dismantle the thought patterns that amplify it. Together, they don't just improve sleep — they break the anxiety spiral that's keeping you stuck.
Studies show that treating insomnia with CBT-I also significantly reduces anxiety symptoms — without addressing anxiety directly. Breaking the sleep pattern breaks the anxiety pattern too.
Poor sleep
Fragmented, shallow, frustrating
Daytime anxiety & exhaustion
Dread of the coming night, low resilience
Hyperarousal at bedtime
Racing mind, physical tension, wide awake
CBT-I breaks the loop here
Behavioral change removes the arousal. Cognitive work dismantles the fear.
What the program actually does
Five things that
finally make sleep click.
Most apps pick one or two. CBT-I only works when all five components are delivered together, in the right sequence.
Sleep Restriction
Most importantWe shrink your time in bed to match how much you actually sleep. Week 1 is observation only — no restrictions yet. Week 2 introduces the window, and yes, the first week of restriction is tiring. By Week 3–4, sleep pressure consolidates and the fatigue lifts. It's the protocol earning its results.
Stimulus Control
Done dailyYour brain has learned to associate the bed with lying awake — and with anxiety. We break that: bed is for sleep only. Consistent wake time. No lying awake in bed — get up if you're not asleep in 20 minutes.
Sleep Diary
2 min every morningLog your night every morning: time in bed, when you fell asleep, any awakenings, wake time, quality. Takes 2 minutes. Powers every protocol decision.
Efficiency Tracking
Auto-calculatedSleep Efficiency = time asleep ÷ time in bed × 100. ≥85% means your window extends by 15 mins. Below 75% means it tightens. The algorithm adjusts your sleep window every week.
Cognitive Restructuring
AI-guided · Weeks 3–8Weekly AI-guided sessions that identify your specific insomnia thoughts — clock-watching anxiety, catastrophizing, performance anxiety, sleep-related fear — and systematically reframe them. This is where the anxiety-insomnia loop gets broken at the cognitive level.
Week by week
Eight weeks to
the sleep you used to have.
The same protocol used in peer-reviewed clinical trials. Week 2 takes adjustment — we're upfront about that — and it gets meaningfully better from Week 3.
Baseline — no restrictions yet
Log your sleep every morning. No protocol changes. 7 days of data to calculate your exact starting window. This week is about observation, not intervention.
Restriction begins — the adjustment week
Adjustment weekYour recommended sleep window is set Sunday night. You'll feel the fatigue — this is expected, temporary, and means sleep pressure is building. Most people feel the shift starting around Day 10.
Weekly adjustments — window starts extending
As efficiency hits ≥85%, your window extends by 15 minutes each week. Cognitive restructuring begins Week 3, targeting the anxiety thoughts that have been amplifying your insomnia.
Refinement — approaching your natural sleep duration
Deep cognitive work. Sleep window near your natural length. The anxiety around sleep begins to dissolve as the pattern stabilizes. Relapse prevention planning.
Complete — lifetime access to your program
✓ GoalFull efficiency graph. Personalized maintenance plan. You've fixed the pattern permanently. The anxiety loop that sustained insomnia is broken.
Clinical outcomes
What participants typically
experience.
SleepShift is a new program — these are the outcome ranges reported in published CBT-I clinical trials, not our own user data. Individual results vary.
70–80%
Remission rate in peer-reviewed RCTs
Trauer et al., Annals of Internal Medicine
68%→89%
Avg efficiency improvement (8 wks)
Consistent with published trial outcomes
6–8 wks
Median time to clinical remission
Multiple CBT-I meta-analyses
2× better
Long-term outcomes vs sleep medication
Morin et al., JAMA
Sleep efficiency
Typical 10–15 point gain over 6–8 weeks of CBT-I.
Sleep onset latency
Mean reduction of ~19 min in pooled trials.
Wake after sleep onset
Mean reduction of ~26 min in pooled trials.
Ranges aggregated from Trauer et al. (Annals of Internal Medicine, 2015), Maurer et al. (Sleep Medicine Reviews, 2022), and Morin et al. (JAMA, 1999). These are clinical-trial outcomes for the CBT-I protocol, not SleepShift user data.
Free tool
Are you sleeping —
or just lying there?
The single most important metric for diagnosing insomnia. Healthy sleep = 85% or above. Enter last night's numbers.
Sleep efficiency = (time asleep ÷ time in bed) × 100. Based on AASM clinical guidelines.
Inside the app
The sleep clinic
in your pocket.
A sleep diary that calculates your efficiency automatically, a progress chart that shows exactly where you are in the protocol, and weekly AI sessions — all in one place.
Sleep Diary
Week 4 of 8 · Window: 11pm – 7am
85%
7-day avg ↑
| Day | Eff. | Quality |
|---|---|---|
| Mon | 72% | |
| Tue | 76% | |
| Wed | 80% | |
| Thu | 85% | |
| Fri | 89% | |
| Sat | 92% |
Efficiency hit ≥85% — window extending +15 min
New window: 10:45 pm – 7:00 am · Applied Sunday
Efficiency trend
Weeks 1–4
Daily 2-min diary
Log your night every morning. Bedtime, wake time, minutes awake. The app does the math.
Weekly window update
Your sleep window is recalculated every Sunday based on your diary data. Real-time protocol adjustments.
AI cognitive sessions
Starting Week 3, guided sessions identify and reframe the specific thoughts sustaining your insomnia.
What you'll track
Sleep efficiency
Auto-calculated daily
Sleep window
Updated every Sunday
ISI score
Bi-weekly assessment
Streak & badges
Diary consistency
Free 7-day trial · Card on file · See your real data first
Pricing
One good night's sleep
costs $0.19.
Week 1 is your free 7-day trial — card on file, $0 charged today. You'll see your real sleep data before committing. Full program from $0.19/day after that.
Monthly
$0.66/day
$19.99/mo3 Months
⭐ Most Popularevery 3 months
Save 33% vs monthly
$0.44/day
$39.99Annual
🏆 Best ValueSave 71% vs monthly
$0.19/day
$69.99/yrFree 7-day trial · Card on file · Cancel anytime
How we compare
SleepShift
cancel anytime · HSA/FSA eligible
CBT-I Therapist
for a full course · 4-month wait
A CBT-I therapist remains the gold standard. SleepShift delivers the same five-component protocol at a price anyone can reach — without a referral, a 4-month wait, or over $2,000 for a full course.
Common questions
Questions from people
who can't sleep.
Is this really the same as CBT-I therapy?
Yes — the same five-component protocol delivered in the same sequence used in clinical trials. The difference is delivery: a therapist costs $2,000+ for a full course with a 4-month wait. SleepShift starts free with Week 1.
What if I've had insomnia for years?
CBT-I was specifically developed for chronic insomnia. Long-standing insomnia responds as well as — often better than — recent-onset cases. The 70–80% success rate applies to chronic sufferers.
How hard is Week 2 really?
Week 2 introduces sleep restriction, and the first week of restriction takes adjustment. You'll feel tired as sleep pressure builds — that's expected and temporary. Most people notice a meaningful shift by Day 10–12.
What makes this different from a sleep tracking app?
A sleep app measures sleep. It does nothing to change it. SleepShift calculates and adjusts a recommended sleep schedule every week based on your diary data — a behavioral intervention, not a tracker.
Do I need a doctor's referral?
No prescription or referral needed. The initial screening will flag if CBT-I isn't appropriate for you — for instance, if you have sleep apnea or certain mood disorders. We'll be explicit if that's the case.
What's your refund policy?
Week 1 is a free 7-day trial — a card is required to hold the trial, but $0 is charged. Cancel before day 8 from account settings for $0. If you continue into the paid plan and want a refund within 14 days of your first charge, contact support and it's processed in full, no questions asked.
Tonight could be different
Imagine waking up
feeling rested.
CBT-I has a 70–80% success rate for chronic insomnia — the only treatment that addresses the root cause. Your free assessment takes 3 minutes.