Insomnia Help: a 7-Evening CBT-I Sleep Course

1. Day 0Foundation: a reading of your chart — what you in particular can lean on in this course.
2. Day 1Start a sleep diary and meet the 3P model: what predisposed you, what triggered it, and what is keeping it going now.
3. Day 2Stimulus control: bed is for sleep only. Awake more than about 20 minutes — get up, dim light, come back when sleepy.
4. Day 3One fixed wake time, seven days a week, no matter what the night was like. This is the strongest single lever.
5. Day 4Gentle bed restriction: stop spending nine hours in bed to get six of sleep. Set a realistic window.
6. Day 5An evening worry window at least two hours before bed, so the thinking happens at a desk instead of on a pillow.
7. Day 6Light, caffeine and alcohol: morning light, a caffeine cut-off, and the honest news about alcohol and the second half of the night.
8. Day 7Your four-week plan: this takes weeks, not days — what you keep, what you adjust, and when to ask for real CBT-I.

• The lessons are written by AI from the already calculated data of your chart — a precise calculation of the sky at the moment of your birth.
• The course teaches self-help skills. It is not treatment, not therapy and not a substitute for a professional.
• One lesson a day. Miss a day and the course waits; you can also pause it.
• 18+. You need your date, time and place of birth — the bot asks for them once.

If things feel very hard right now, or you have thoughts of harming yourself, please reach out to a doctor or a mental health helpline in your country.