Robert, 72
20 years of insomnia. In bed at 9:00 PM, awake for hours, asleep around 1:00 AM, awake again at 4:00 AM.
Before
3h asleep
After 4 weeks
7h 30m asleep
After 4 weeks he goes to bed later, at 10:30 PM, and sleeps about 7.5 hours.
Spend less time lying awake.
SleepEazzzy is a free, video-guided course in CBT-I, the treatment sleep doctors recommend first for chronic insomnia. Seven short modules, no medication.
- 9hin bed
- 3hasleep
- 6hlying awake
No account needed. Your progress saves on this device.
Seven modules, only 10 minutes each
Do one a day or one a week. Most people notice their nights changing within 2 to 4 weeks.
- 1WelcomeMeet Wendy, learn what insomnia is, and test what you already know.Up next8 min
- 2Cognitive therapyReframe the thoughts that keep your insomnia going.Not started10 min
- 3Sleep hygieneHabits to make sleep easier.Not started9 min
- 4Relaxation techniques4-7-8 breathing, progressive muscle relaxation, guided imagery, and journaling.Not started14 min
- 5Stimulus controlWhat to do when you can’t sleep.Not started8 min
- 6Sleep compression therapyBuild sleep pressure with a schedule made for you.Not started11 min
- 7Your sleep planPut it all together into a bedtime routine you can keep.Not started9 min
Extra topics
Optional. Watch any of these whenever they apply to you.
Two people who used this program
Each bar is one typical night. Amber is time in bed lying awake; blue is sleep.
Sarah, 35
Hasn’t slept well since her first child was born. Most nights she slept 1 to 2 hours, in pieces.
Before
1h 45m asleep
After 4 weeks
7h 30m asleep
After 4 weeks she sleeps about 7.5 hours in one stretch.
Tools
Each one sits inside the module that teaches it. Open them on their own any time.
- Sleep quizModule 1
- Thought journalModule 2
- 4-7-8 breathing timerModule 4
- Progressive muscle relaxationModule 4, a guided walkthrough
- Sleep schedule calculatorModule 6
- Bedtime routine builderModule 7
- Whispering woodland brookNature sound
- Santorini midnight wavesNature sound
- Himalayan rainfallNature sound
- Fireplace tranquilityWhite noise
- REM Ember Delta WavesOokean, 10 min of music
- Into CryosleepJoseph Beg, 10 min of music
- Autumn FieldsChaxti, 10 min of music
- Soft landingGuided sleep meditation
Is this for you?
It is if you have had trouble falling asleep, staying asleep, or waking too early for several weeks or longer.
CBT-I (cognitive behavioral therapy for insomnia) is what sleep medicine guidelines recommend first for chronic insomnia, before sleeping pills. This course teaches it in plain steps you can do at home.
See a doctor instead, or as well, if
- your symptoms are severe
- you get drowsy while driving
- you think you might have sleep apnea or restless legs
SleepEazzzy is education, not personal medical care.