The program
Eight weeks. A different kind of sleep.
The complete week-by-week breakdown of the SleepShift CBT-I program. What happens. Why it happens. What you do.
Baseline
Sleep diary only
What you do
- Log your sleep every morning — time in bed, sleep onset, awakenings, wake time, quality rating
- No protocol changes. No restrictions. Just data.
- Complete all 7 days to establish an accurate baseline.
This week establishes your baseline sleep efficiency — the number that determines your starting sleep window. Most new users discover their efficiency is between 55–75%. That's normal. That's what we're fixing.
Restriction Begins
Your sleep window is set
What you do
- Your prescribed sleep window is calculated from Week 1 data and sent to you Sunday night.
- Stimulus control rules are introduced and active: bed only for sleep, consistent wake time, get up if awake.
- Complete the daily stimulus control checklist.
- Continue your sleep diary every morning.
Your wake time is fixed from this point forward. Your bedtime is calculated backward from your wake time based on your prescribed window. This may feel very late at first.
First Adjustment + Cognition
Window review and restructuring begins
What you do
- Weekly check-in: your efficiency is reviewed, your window is adjusted if above 85%.
- Cognitive restructuring module begins. First guided session: identifying your primary sleep distortion.
- Continue diary and stimulus control checklist.
Most people see their first window extension this week. Even a 15-minute extension feels significant. The cognitive restructuring session takes 10–15 minutes and is structured — not a free chat.
Momentum
Protocol adjustments continuing
What you do
- Second weekly check-in and window adjustment.
- Second cognitive restructuring session. Focus: challenging catastrophic thinking.
- Continue diary and stimulus control.
By Week 4, most participants have had at least one window extension. Sleep onset latency (how long it takes to fall asleep) typically decreases noticeably.
Consolidation
Sleep pattern stabilizing
What you do
- Third weekly check-in and window adjustment.
- Third cognitive restructuring session. Focus: performance anxiety and reframing bad nights.
- Continue diary and stimulus control.
Efficiency is above 85% for most users by Week 5. The sleep window continues to extend. Nighttime awakenings typically decrease in both frequency and duration.
Refinement
Deep work on patterns
What you do
- Fourth weekly check-in and adjustment.
- Fourth cognitive restructuring session. Focus: relapse prevention thinking.
- Identify your personal high-risk situations for insomnia relapse.
Your sleep window is approaching your natural sleep need. The focus shifts from restriction to maintenance. Relapse prevention planning begins in earnest.
Near-Complete
Final adjustments
What you do
- Fifth weekly check-in and final window adjustment.
- Fifth cognitive restructuring session. Focus: building the long-term plan.
- Draft your post-program maintenance schedule.
For most participants, the sleep window is now very close to their target. This week focuses on transitioning from protocol to maintenance.
Program Complete
Long-term plan and lifetime access
What you do
- Final weekly check-in.
- Personalized maintenance summary generated.
- Your full 8-week sleep efficiency graph.
- Relapse prevention guide and high-risk scenario planning.
- Lifetime access to your completed program.
What you get at program completion: a clear maintenance plan, a full 8-week efficiency graph, a relapse prevention guide, and 3 months of post-program weekly check-ins included.
Post-program maintenance
After completing the 8-week program, you move to maintenance mode. This means weekly check-ins only — no new protocol requirements — designed to keep the habits stable and catch any early signs of relapse.
- 3 months maintenance included free with your subscription
- Weekly check-in to monitor efficiency
- Designed for habit maintenance, not re-treatment
- If insomnia returns, the program is available for re-entry