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SoliVana SleepTonight's audio

6 weeks · 10 minutes a day

The protocol your sleep specialist would prescribe — without the waitlist.

CBT-I is the first-line treatment for chronic insomnia per the AASM clinical practice guideline. Six components, sequenced over six weeks. Each week is a self-guided practice you read in ten minutes and live for seven nights.

First-line treatment per the American Academy of Sleep Medicine.

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.

Daily practice

  • Log time in bed and time asleep, every morning
  • Set a fixed wake time. Keep it on weekends
  • Compress your sleep window to your average actual sleep

Components

  • Sleep Education
  • Sleep Restriction

Most poor sleepers spend two to three hours in bed not sleeping. The fix is counterintuitive: less time in bed for two weeks, then earn time back as efficiency climbs.

Evidence note: Sleep restriction therapy improves sleep efficiency by 10–20 percentage points in meta-analyses.

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.

Daily practice

  • Use the bed only for sleep and intimacy
  • If awake more than 20 minutes, leave the bed and read in dim light
  • Return only when sleepy — not tired, sleepy

Components

  • Stimulus Control

Stimulus control retrains the brain's prediction: bed equals sleep, not bed equals worry. The discipline is the medicine.

Evidence note: Stimulus control is a Grade-A recommendation in the AASM clinical practice guideline for chronic insomnia.

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.

Daily practice

  • Name the worry. Write the worst-case. Write the realistic case
  • Use the SoliVana audio breath ritual at lights-out
  • If thoughts loop, get up, write them down, return when sleepy

Components

  • Cognitive Restructuring
  • Audio Relaxation

The worry isn't the problem; the meaning your nervous system makes of the worry is. We change the meaning, not the thought.

Evidence note: Cognitive therapy reduces sleep-onset latency by an average of 15 minutes in CBT-I trials.

Week four

Recover the circadian signal

Light, temperature, and meal timing — the three external cues your circadian clock listens to. We anchor all three.

Daily practice

  • Ten minutes of bright outdoor light within 60 minutes of waking
  • Bedroom at 65–68°F — the body needs to lose 1°C to enter deep sleep
  • No food or alcohol within three hours of lights-out

Components

  • Circadian Anchoring

The body runs on light and temperature signals from the environment. When those signals are noisy, melatonin and cortisol drift out of phase. We re-anchor them.

Evidence note: Morning light exposure advances dim-light melatonin onset by 30–60 minutes in two weeks.

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.

Daily practice

  • Calculate weekly sleep efficiency: time asleep ÷ time in bed
  • Adjust your sleep window per the rule above
  • Hold the new window for at least 7 nights before adjusting again

Components

  • Sleep Restriction

The reward for the discipline of weeks one through four. The window expands as your body proves it can use the time.

Evidence note: Titrated sleep restriction therapy yields durable gains 6 months post-treatment in 70%+ of participants.

Week six

Hold the gain

Relapse prevention, travel and shift-work playbooks, and the maintenance protocol you carry forward.

Daily practice

  • Identify your three relapse triggers (travel, deadline, illness)
  • Pre-write your protocol for each
  • Schedule a 7-day reset cadence: when sleep slips, restart Week 1 immediately

Components

  • Relapse Prevention
  • Sleep Education

Insomnia relapse is normal, recovery is fast if you act inside the first three nights. The maintenance plan is the reason CBT-I outperforms medication at 12 months.

Evidence note: CBT-I outperforms zolpidem at 12 months in head-to-head trials (Morin et al., JAMA 2009).

Ready

Six weeks from tonight, this changes.

Reserve a spot — $99

Educational interpretation. Not a substitute for clinical diagnosis or treatment.