Zomni's CBT-I-Informed Methodology

CBT-I

Evidence-based sleep approach

6 Weeks

Length of Zomni's structured practice program

Current evidence

Sources and limitations are reviewed as research changes

What is CBT-I?

Peer-reviewed research
AASM guideline
ACP guideline

Cognitive Behavioral Therapy for Insomnia (CBT-I) is recognized by sleep medicine organizations as a first-line approach for chronic insomnia care.American Academy of Sleep Medicine (AASM)

CBT-I combines behavioral and cognitive techniques and can help many people with chronic insomnia, but outcomes vary. Evidence for clinical CBT-I does not prove that every app inspired by it has the same effects.

CBT-I-Informed Practices Reflected in Zomni

1. Stimulus Control Instructions

Re-associating the bed with sleep by establishing consistent sleep-wake schedules and limiting non-sleep activities in bed.

2. Sleep Scheduling

Use sleep-diary patterns to plan a consistent sleep window; this technique may require professional guidance for some health conditions.

3. Cognitive Therapy

Identifying and challenging unhelpful thoughts and worries about sleep that perpetuate insomnia.

4. Sleep Hygiene Education

Implementing evidence-based environmental and lifestyle practices that support healthy sleep.

5. Relaxation Techniques

Progressive muscle relaxation, breathing exercises, and mindfulness to reduce physical and mental arousal before sleep.

Clinical Evidence

The evidence below concerns clinically studied CBT-I interventions. It does not prove that every app inspired by CBT-I has the same effects.

  • CBT-I can support meaningful sleep improvements for many people[1]
  • Some studies include post-treatment follow-up; durability varies by intervention and person[2]
  • CBT-I avoids medication exposure, but medication decisions require a clinician[3]
  • Research includes some people with comorbid conditions; suitability still requires individual assessment[4]

How Zomni Supports CBT-I-Informed Practice

Zomni provides wellness tools inspired by CBT-I principles:

  • AI-guided personalization based on quiz answers and recent sleep-diary entries
  • Structured six-week program for practicing CBT-I-informed skills
  • Guided diary for recording sleep patterns
  • On-demand AI help with understanding and practicing program skills

⚠️ Important Medical Disclaimer

This app does not replace professional medical care. CBT-I may not be suitable or requires medical supervision for individuals with certain conditions.

When NOT to use this app without consulting a doctor:

  • Bipolar disorder (sleep restriction may trigger manic episodes)
  • Epilepsy or seizure disorders (sleep deprivation can trigger seizures)
  • Untreated sleep apnea (requires diagnosis and treatment first)
  • Severe depression or anxiety disorders (requires concurrent treatment)
  • Parasomnias (sleepwalking, night terrors, REM sleep behavior disorder)
  • Narcolepsy or other hypersomnia disorders
  • Restless leg syndrome (RLS) or periodic limb movement disorder
  • Fall risk conditions (orthostatic hypotension, mobility restrictions)

If you have any diagnosed sleep disorder, mental health condition, or chronic medical condition, please consult with a qualified healthcare provider (sleep specialist, psychiatrist, or psychologist) before using this app.

Scientific References

  1. [1] Edinger JD, Arnedt JT, Bertisch SM, et al. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 17(2), 255-262.DOI: 10.5664/jcsm.8986
  2. [2] Morin CM, Vallières A, Guay B, et al. (2009). Cognitive behavioral therapy, singly and combined with medication, for persistent insomnia: a randomized controlled trial. JAMA, 301(19), 2005-2015.
  3. [3] Mitchell MD, Gehrman P, Perlis M, Umscheid CA. (2012). Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review. BMC Family Practice, 13(1), 40.
  4. [4] Wu JQ, Appleman ER, Salazar RD, Ong JC. (2015). Cognitive Behavioral Therapy for Insomnia Comorbid With Psychiatric and Medical Conditions: A Meta-analysis. JAMA Internal Medicine, 175(9), 1461-1472.
  5. [5] Trauer, J. M., et al. (2015). Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Annals of Internal Medicine, 163(3), 191-204.PubMed
  6. [6] Jernelöv, S., et al. (2022). Effects of CBT-I at 1- and 10-year follow-ups. Cognitive Behavior Therapy, 51(4), 287-303.PubMed
  7. [7] Qaseem, A., et al. (2016). Management of Chronic Insomnia Disorder in Adults: ACP Clinical Practice Guideline. Annals of Internal Medicine, 165(2), 125-133.DOI: 10.7326/M14-2841
  8. [8] Furukawa, T. A., et al. (2024). Dismantling, optimising, and personalising internet cognitive behavioural therapy for insomnia: Component network meta-analysis. JAMA Psychiatry, 81(3), 296-305.PubMed
  9. [9] Ritterband, L. M., et al. (2017). Effect of a Web-Based Cognitive Behavior Therapy for Insomnia Intervention. JAMA Psychiatry, 74(1), 68-75.PubMed
  10. [10] Scott, A. J., et al. (2025). Cognitive Behavioral Therapy for Insomnia in Populations With Chronic Disease: A Systematic Review and Meta-Analysis. JAMA Internal Medicine.PubMed
Marina Alekseichik

Co-founder of Zomni

About Marina Alekseichik

Marina is a co-founder of Zomni. It all started at home: her husband went through months of barely sleeping, got obsessed with sleep tracking — which only made things worse — and eventually restored his sleep with CBT-I habits instead of sleeping pills. Zomni is that experience turned into an app, and Marina builds it so the method is easier to follow than it was for him.

Marina is not a clinician. Zomni supports better sleep habits and is not a substitute for professional medical care.

The story behind Zomni →LinkedIn

Content Development Standards

All Zomni content is developed following these principles:

  • Based on peer-reviewed research and clinical practice guidelines
  • Sources and limitations are stated so readers can check the evidence
  • Regularly reviewed and updated to reflect current evidence
  • Transparent about methodology, sources, and limitations

Last updated: July 2026

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