Struggling to fall asleep is a common problem, affecting millions of lives around the world. The reality is most people - up to 70% - report difficulty falling asleep on 'some' nights, and that’s okay, because sleep is not meant to be perfect all the time.
The trouble begins when the problem extends to 'most' nights. Lying awake in bed can become a habit – as it has for 30% of the world's population. This begins a self-perpetuating cycle when trying to sleep (and thoughts about it) actually keeps you awake, leading to the longer cycle of chronic poor sleep.
It is at this point people often turn to medications for a quick fix. Thus, you'll be hard-pressed to find a household that hasn't tried some form of sleeping medication, over the counter (OTC) sleep supplement, or a 'natural remedy.' In truth, these can offer up some immediate relief because these medications and supplements can suppress arousal. However, the effect is short-lived because once these substances are out of the body, the arousal returns. Additionally, the body eventually adapts to the sedating properties of these remedies, often leading to frustration when once again, the arousal returns.
The result is that you are back where you started - sleep-deprived and frustrated. This is not a good place to be because studies link the lack of sleep to various cardiovascular, metabolic, and mental health disorders. Not only that, you are three times more likely to have work-related accidents if you are sleep-deprived. This can be dangerous, both for you and others.
less time needed to fall asleep
less time awake in the middle of the night
decrease in ISI symptoms
increase in total sleep time
Based on users who followed the program for 1 month or more
With the proper treatment, great sleep is possible no matter how long you have struggled.The key is to address the causes - thoughts and habits - and not the symptoms.
CBT-I is a comprehensive program that, unlike medications, helps identify and change thoughts and behaviors which prevent you from falling asleep. The best part is that the results are long-lasting, so you can spend more time sleeping and less time worrying about it.
What’s more, the data backs up the science. Up to 80% of participants overcome their sleep troubles when implementing a CBT-I program. In fact, studies show CBT-I is more effective over time than sleeping pills in treating insomnia. It helps you sleep better and longer by calming your mind, adjusting your thoughts, and optimizing your routine.
Complete our 5 minute questionnaire to see if you are a fit for our sleep program.
Download the Dawn app, get introduced to your sleep coach, and work 1:1 with them.
Identify harmful sleep efforts and get recommended behavioral changes from your coach.
Our coaches are available at any time to answer any questions and change your program regimen.
Meditation can give you a sense of calm, peace and balance. It can also quickly become a sleep effort - something that you try to do with the expectation that it will improve your sleep. Sleep is counter-intuitive, the less effort you spend trying to sleep, the more it comes naturally.
While meditation in itself isn’t harmful, doing it every night with the expectation that it should help you sleep can be. Everytime you try it and it doesn’t work constantly reinforces the notion that sleep is something that can be controlled. Dawn’s program helps you identify such sleep efforts and negative thinking patterns and helps you sleep better naturally.
Dr. Colleen Ehrnstrom is a licensed clinical psychologist with a specialty practice in Acceptance and Commitment Therapy (ACT). Areas of expertise include insomnia and other sleep disorders, anxiety, and depression.
Dr. Ehrnstrom is not a medical provider and is not providing any recommendations regarding medications. Rather, she is sharing and reviewing the research as it relates to education when learning how best to treat insomnia.