CBT‑I for insomnia
Spend less of the night fighting sleep.
CBT‑I gives you a sleep window and a morning diary, then adjusts one week at a time.
The method clinicians put first
The American Academy of Sleep Medicine gives multicomponent CBT‑I its only strong recommendation for chronic insomnia in adults.
The loop
You don’t fall asleep anymore. You wait.
You lie down tired and your mind clocks in. You do the math on how many hours are left.
After a few bad nights, you’re worrying about sleep before you’re even in bed.
How Still works
A six-week path, not a pile of tips.
01
Log your nights.
Every morning, let Still know how the night went. It takes under a minute.
Last night
How long did it take to fall asleep?
- Under 15m
- 15 to 30m
- 30m to 1h
- Over 1h
02
Get a sleep window.
After a week, you get a set wake time and a window to be in bed.
Tonight's window
11:10
wake at 6:40
Wind down03
Adjust every week.
As nights get more solid inside the window, it widens a little at a time.
Evidence
What the evidence says.
A 2025 review of 29 trials found moderate to large improvements in insomnia severity from automated CBT‑I programs. Programs with therapist support performed better.
Questions
Straight answers, before you start.
Is this therapy?
No. Still is a self‑guided program based on CBT‑I techniques. It is not a therapist, a diagnosis, or a replacement for care.
How long does it take?
Six weeks: one baseline week, then five weeks of change. Then the program ends.
Does the sleep window make things harder at first?
It can. The first week or two may feel harder, so Still lets you pause and adjusts one week at a time.
What if I wake at 3am?
CBT‑I addresses waking in the night, not only falling asleep. Still includes a quiet 3am library for those nights.
Do I need a wearable?
No. Still runs on a morning diary that takes under a minute.