The evidence base
Annotated bibliography of the primary literature behind the SoliVana Sleep protocol. If you came in skeptical, this is the page that decides it.
2021
Edinger, J. D., Arnedt, J. T., Bertisch, S. M., et al. · Journal of Clinical Sleep Medicine, 17(2), 255–262.
CBT-I receives a strong recommendation (Grade-A evidence) as first-line therapy for chronic insomnia disorder. Sleep restriction and stimulus control are core, evidence-supported components.
2009
Morin, C. M., Vallières, A., Guay, B., et al. · JAMA, 301(19), 2005–2015.
At 12-month follow-up, CBT-I alone outperformed both medication alone and CBT-I + medication. The behavioral skills generalize; the drug effect does not.
2015
Trauer, J. M., Qian, M. Y., Doyle, J. S., et al. · Annals of Internal Medicine, 163(3), 191–204.
Across 20 trials and 1,162 participants, CBT-I produced clinically meaningful improvements in sleep-onset latency, wake-after-sleep-onset, and sleep efficiency — durable at follow-up.
1987
Spielman, A. J., Saskin, P., & Thorpy, M. J. · Sleep, 10(1), 45–56.
The original sleep restriction therapy paper. Counterintuitive at first — less time in bed, deeper sleep — but the durable mechanism is clear: rebuilding sleep efficiency before adding time back.
2024
Verreault, M. D., Granger, É., Neveu, X., et al. · Journal of Sleep Research, 33(5), e14008.
Modern network meta-analysis of stimulus control — the bed-equals-sleep retraining protocol. Confirms the 50-year-old Bootzin instructions still hold up: if awake more than 20 minutes in bed, leave; return only when sleepy.
2016
Hafner, M., Stepanek, M., Taylor, J., Troxel, W. M., & van Stolk, C. · RAND Corporation, RR-1791-VH.
Insufficient sleep costs the US economy up to $411 billion per year — roughly $2,280 per US worker. The cost-of-doing-nothing case for employers.
2015
Crowley, S. J., Lee, C., Tseng, C. Y., Fogg, L. F., & Eastman, C. I. · Sleep Medicine, 16(2), 288–297.
The circadian anchoring infrastructure CBT-I sits on top of: morning bright light advances the body clock, evening melatonin reinforces it. Even 30 minutes of morning light delivers most of the phase-shift effect of two hours.
2019
Garcia-Argibay, M., García-Navarro, J., et al. · Psychological Research, 83(2), 357–372.
Binaural beats produce modest effects on relaxation and pre-sleep anxiety, stronger when paired with behavioral practice than as a standalone. Why we treat audio as a bridge into the CBT-I work, not a replacement.
Convinced
Reserve a spot — $99