Sleep Schedule for Insomnia
Break the cycle of sleepless nights. Get a personalized sleep schedule designed to help you fall asleep faster and stay asleep longer.
Types of Insomnia We Address
Our calculator provides targeted recommendations based on your specific insomnia patterns and sleep challenges.
Sleep Onset Insomnia
Difficulty falling asleep at bedtime. You lie awake for 30+ minutes before falling asleep, often with racing thoughts or anxiety.
Sleep Maintenance Insomnia
Frequent nighttime awakenings or early morning awakening. You fall asleep but can't stay asleep through the night.
Mixed Insomnia
Combination of both sleep onset and maintenance issues. Both falling asleep and staying asleep are challenging.
Science-Based Insomnia Solutions
Our recommendations are based on Cognitive Behavioral Therapy for Insomnia (CBT-I) and proven sleep hygiene principles.
Sleep Restriction Therapy
Optimize your time in bed to match your actual sleep time, increasing sleep efficiency and reducing time spent awake in bed.
Stimulus Control
Re-associate your bed and bedroom with sleep by following specific guidelines about when and where to sleep.
Relaxation Techniques
Learn evidence-based relaxation methods to calm your mind and body before bedtime, reducing pre-sleep anxiety.
Sleep Hygiene Optimization
Get personalized recommendations for your sleep environment, daily habits, and bedtime routine to support better sleep.
Circadian Rhythm Regulation
Use light therapy and consistent sleep-wake times to strengthen your natural sleep-wake cycle.
Cognitive Restructuring
Address sleep-related anxiety and negative thoughts that can perpetuate insomnia patterns.
Get Your Personalized Insomnia Sleep Plan
Our calculator identifies your specific insomnia patterns and provides targeted recommendations to improve your sleep.
Takes 2 minutes • Completely free • Instant results