Our Evidence-Based CBT-I Methodology

CBT-I

Evidence-based sleep approach

2-4 Weeks

Average time to see first significant improvements

10+ Years

Long-term stability of results after the program [6]

What is CBT-I?

WHO Guidelines
AASM Standard
ACP Approved

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)

Unlike sleeping pills, CBT-I addresses the underlying causes of insomnia through behavioral techniques, producing long-lasting improvements in sleep quality.

Core CBT-I Components Implemented 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 Restriction Therapy

Matching time in bed to actual sleep time, creating mild sleep deprivation that promotes faster sleep onset and improved sleep consolidation.

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

CBT-I has been validated through over 500 peer-reviewed studies and systematic reviews:

  • CBT-I can support meaningful sleep improvements for many people[1]
  • Effects sustained at 1-2 year follow-up[2]
  • Superior long-term outcomes compared to sleeping pills[3]
  • Effective for insomnia with comorbid conditions[4]

How Zomni Delivers CBT-I

Zomni makes evidence-based CBT-I accessible through:

  • AI-Powered Personalization: Adaptive program tailored to your sleep patterns
  • Structured 6-Week Protocol: Following AASM-recommended session structure
  • Daily Sleep Tracking: Evidence-based sleep diary for monitoring progress
  • 24/7 AI Coach: On-demand support for implementing CBT-I techniques

⚠️ 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
  • Aligned with AASM recommendations for CBT-I implementation
  • Regularly reviewed and updated to reflect current evidence
  • Transparent about methodology, sources, and limitations

Last updated: July 2026

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