Insomnia Criteria

Having trouble falling asleep or staying asleep? Dawn uses CBT-I, an evidence-based approach that treats insomnia by identifying and changing habits and thinking patterns that prevent you from falling asleep.

What is insomnia?

Insomnia is a sleep disorder in which you have trouble falling and staying asleep – even when you give your body adequate opportunities for sleep. Insomnia affects around 35% of adults, and it can be acute (short-term) or chronic (long-term).

Spielman’s 3 P’s Model categorizes the causes of insomnia into predisposing, precipitating, and perpetuating factors as a way of understanding how insomnia develops. Examples of a predisposing factor are genetics or pre-existing concerns; these are the factors that are outside of our control and are there prior to the onset of sleep problems. Precipitating factors are what trigger one’s first nights of sleeplessness, like an illness or a stressful event. Perpetuating factors are those habits that one develops in order to try to sleep normally again; these habits are intended to promote sleep but end up interfering instead.

Insomnia symptoms

Are you counting sheep to go to sleep? Do you wake up multiple times during the night and struggle falling back asleep? Do you wake up tired in the morning, even if you slept for eight hours, and feel irritable and tired during the day? You may have insomnia. Contrary to popular belief, insomnia doesn’t always mean not sleeping enough. In fact, around half of people with insomnia sleep for at least 6 hours every night. You can get a lot of sleep on paper, but if you’re having trouble falling asleep and staying asleep, you can still have insomnia.

It’s important to take insomnia seriously. Left untreated, it can lower job productivity or school performance, slow down your reaction times, increase your risk of mental health disorders, and generally decrease your quality of life.

Insomnia treatment

Treating insomnia is easier than you might think, and it doesn’t have to involve pills. Dawn uses CBT-I, a scientific, evidence-backed form of talking therapy that explores the connection between thinking patterns, our behavior, and the way we think about certain situations. CBT-I has been recognized by the American Academy for Sleep Medicine, the American College of Physicians, and the European Sleep Research Society. Dawn gives you personalized insights into your sleeping patterns and helps you create a healthy sleeping plan, one day at a time.

Learn more about CBT-I:

Picture of a board that reads difficult roads lead to beautiful destinations.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
What is CBT-I? How does it work? Learn all about cognitive behavioral therapy, how it treats insomnia, the CBT triangle, and more with Dawn’s guide to CBT for insomnia.

Learn more about Dawn's sleep therapy approach:

Sleep Therapy
Dawn’s evidence-based CBT-I sleep therapy can treat various forms of insomnia and sleep problems to help you sleep better.

Check out how we can help you with some more common problems associated with insomnia below.

Sleep Without Taking Pills
Dawn's CBT-I is a recommended, evidence-based, and medication-free solution to your sleeping troubles.
Sleep Through the Night
Dawn’s CBT-I is an evidence-based, proven treatment that can help you stay asleep through the night.
Fall Asleep More Easily
Dawn's CBT-I is an evidence-based treatment that can help you fall asleep quickly.

Why Dawn?

  • Safe, evidence-based, first-line therapy
  • Regain your ability to sleep naturally, without taking pills that cause unwanted side effects
  • We get down to the root of the issue, helping you identify and change habits and thought patterns that prevent you from sleeping
  • Personalized one-on-one chatting with a sleep coach, based on your sleeping habits and sleep score.
  • In clinical trials, 80% of people with insomnia who have undergone CBT-I reported better sleep at the end

From day one of the program I felt a shift. My anxiety eased with the first lesson. Within the first two weeks I stopped waking in the middle of the night to pee. The lessons were really helpful along with the restricted sleep times. It was challenging but it worked. My sleep has greatly improved and my sleep anxiety has been completely resolved. Feeling so grateful for the program that it is affordable and it works!”

Jocelyn Diles
Feminine Embodiment Coach

How Dawn Works

Complete Questionnaire

Complete our 5 minute questionnaire to see if you are a fit for our sleep program.

Meet your Sleep Coach

Download the Dawn app, get introduced to your sleep coach, and work 1:1 with them.

Begin the Program

Identify harmful sleep efforts and get recommended behavioral changes from your coach.

Receive Ongoing Care

Our coaches are available at any time to answer any questions and change your program regimen.

Medically reviewed by

Dr. Colleen Ehrnstrom's profile picture
Dr. Colleen Ehrnstrom, PhD

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 the co-author of the book End the Insomnia Struggle: A Step by Step Guide to Help you Get to Sleep and Stay Asleep which offers a comprehensive, personalized sleep program that integrates the physiology of sleep, cognitive behavioral therapy for insomnia (CBT-I) and acceptance and commitment therapy (ACT).

Losing sleep can be a thing of the past.

If you can’t remember the last time you fell asleep easily and woke up refreshed, we can help. Get in touch with a sleep coach today and find out more about how Dawn can help you transform your sleep.