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Welcome

If you're here, sleep has probably become a fight — lying awake for hours, or waking at three in the morning doing the math on how ruined tomorrow will be.

First thing to know: you're not broken, and you haven't forgotten how to sleep. Insomnia is a pattern — habits, thoughts, and body responses that got wired together, usually while you were just trying to cope. Patterns can be retrained.

This program is CBT-I: cognitive behavioral therapy for insomnia. It isn't sleep tips, and it isn't a meditation app. It's the treatment sleep clinics use first — before medication — because in study after study it works, and the results last.

How the six weeks work

• Short sessions, ten to fifteen minutes, about three per week. One skill each, used the same night.
• A two-minute morning diary — the engine of everything. It's how the program learns *your* sleep and tailors the plan to it.
• A weekly review where we read your numbers together and adjust the plan. Your data, your plan — not generic advice.

One honest thing

Around week two, I'll ask you to change your schedule in a way that feels backwards — and I'll explain exactly why it works. The people who stick through that stretch are the ones who get their sleep back. Most people start seeing real change in two to four weeks.

Right now: a short questionnaire, a few safety questions, and your first diary tomorrow morning. That's it.