The protocol
CBT-I, digitalized
Six weeks of the same therapy clinical sleep specialists prescribe. Sleep restriction, stimulus control, cognitive restructuring — sequenced for a reader who wants to fix this without becoming a patient.
For sleep that won't hold
Stop tracking bad sleep.
Start fixing it.
CBT-I, real-time audio interventions, and circadian recovery — built for executives whose nights stopped working. Six weeks. Ten minutes a day. A return to sleep your body remembers how to do.
Both are live now — no signup needed. The paid tier (daily log + adaptive protocols + 3 am protocol) is the only thing gated. Notify me when it opens.
The work of week one
The number most readers miss.
Most poor sleepers spend two to three hours in bed not sleeping. The fix isn't more time — it's the right window. Run the same arithmetic a sleep specialist runs on your paper diary in Week 1. The number you see at the bottom is what the protocol would prescribe.
Counterintuitive at first. Durable inside two weeks.
Your sleep, this week
Sleep window calculator
The same arithmetic a sleep specialist runs on your paper diary in Week 1. Try your real numbers — see what the protocol would prescribe.
The shift
Calm has stories. Headspace has sounds. We have therapy.
CBT-I is the gold-standard treatment for insomnia per the American Academy of Sleep Medicine. Until now, the only way to access it was a sleep specialist with a six-month waitlist. We digitalized the protocol — every page reviewed against the AASM clinical practice guideline.
Real-time
Audio that intervenes
Adaptive soundscapes, binaural fields, and breath ritual triggered by the moment — lights-out, 3am wake, 30-minute wind-down. Headphones, then the engine takes the wheel.
Circadian
The signal, restored
Light at the right time. Temperature at the right time. A wake alarm tied to your phase, not the calendar. Your body remembers what to do once we stop overriding it.
6 weeks
The six-week protocol, in plain order.
Most participants report falling asleep faster, fewer middle-of-the-night wakings, and a sustained gain at 12-month follow-up.
- 01
Week one
A truthful sleep window
We measure your real sleep — not the time you spent in bed — and set the window that earns deep recovery back.
- 02
Week two
The bed is for sleep
Stimulus control rebuilds the conditioned link between bed and rapid sleep onset. No phones, no work, no awake-thinking in bed.
- 03
Week three
The mind that won't quiet
Cognitive restructuring for the catastrophic thoughts that keep you awake — and a real-time audio bridge for the ones that won't release.
- 04
Week four
Recover the circadian signal
Light, temperature, and meal timing — the three external cues your circadian clock listens to. We anchor all three.
- 05
Week five
Earn time back
Sleep efficiency above 85% for two weeks earns 15 more minutes in bed. Below 80% trims 15 minutes. Real progress, measured.
- 06
Week six
Hold the gain
Relapse prevention, travel and shift-work playbooks, and the maintenance protocol you carry forward.
The intervention layer
Audio that knows where you are in the night.
Four protocols mapped to sleep-stage targets — alpha for the 30 minutes before bed, theta through the gate of onset, delta for deep recovery, a non-sedating field for the post-lunch hour. Headphones, lights low, the engine handles the rest.
The breath ritual to the right is the same one we use in Week 3 audio relaxation. Try it for one cycle.
Open the audio libraryTap to begin
4-7-8 · used in CBT-I Week 3 audio relaxation
Concrete
Not a vague vibe. A specific sequence.
What we'd ask you to do in the next 90 minutes if you began tonight. Lights-out anchors the timeline; shift earlier or later to match your wake time.
Tonight
Your 90 minutes before lights-out.
A concrete sequence. Anchored to an 11:00 pm lights-out — shift if your wake time differs.
- 1
T-90
Reduce ambient light to a warm 40 lux — one lamp on a low setting. Your circadian clock takes the signal within minutes.
- 2
T-60
Headphones in. The alpha-band audio field opens for 30 minutes. Lying down isn't allowed yet — we save the bed for sleep.
- 3
T-30
Tired says you've been awake too long. Sleepy says heavy eyelids, body heavy, mind dimming. The protocol respects the difference.
- 4
Lights-out
If you're not asleep in 20 minutes, you'll get up, sit in dim light, and read for ten — then try again. Stimulus control, not insomnia.
Generated by SoliVana AI · The protocol adapts to your wearable data in the membership tier.
In their words
Readers who've already done the work.
I'd tried Calm, Headspace, Oura, three different sleep stories. Nothing changed my actual sleep. The window calculation in week one made me realize I'd been spending nine hours in bed for six hours of sleep. By week three the sleep was holding without effort.
Six weeks in
The audio that knows when to fire — not just an ambient track on loop — is what kept me with the protocol. Alpha at lights-out, theta when my mind looped at 3 am. It's the only sleep tool I haven't deleted off my phone.
Member since the beta
I went to a sleep specialist. Six-month waitlist. This delivered the same protocol in week one, on my schedule, for the cost of a dinner. The protocol holds.
Three months in
Reader experiences are illustrative; individual results vary. Educational interpretation only — not a guarantee of a clinical outcome.
Wearable integration
Bring the data you're already collecting.
Oura, Whoop, and Apple Health connect once with explicit consent. The protocol uses real sleep stage, not your guess. Your data stays on your device until you turn on practitioner sync.
OuraWhoopApple HealthGarminFitbit
Real questions