Online CBT for Insomnia

Tired of insomnia? Get instant, online access to the #1 sleep therapy treatment recommended by physicians.

Overcome insomnia for good with Dawn's online CBT-I program.

Dawn Health’s CBT-I online program is grounded in the same evidence-based practices used during in-person CBT-I and is equally effective. CBT-I online makes sleep therapy more convenient, accessible, and affordable, so it is easy to get started and take the first steps toward consistent, restful sleep right away.

Dawn's Online CBT-I vs. In-Person Treatment

Dawn's Online CBT-I

  • Conveniently fits into your schedule
  • Instant access to CBT-I
  • Affordable, high-quality sleep therapy
  • Accessible from any location

In-Person Sleep Therapy

  • Takes time out of your schedule
  • Lengthy wait for a therapy appointment
  • Expensive in-person sessions
  • Requires travel to a set location

Train your body to sleep better.

Sleep Restriction Therapy (SRT) is one of the CBT-I methods used to help you overcome insomnia. We know sleep restriction sounds like the opposite of what you are trying to achieve, but we can explain.


Have you ever gone to bed and then tried to fall asleep for hours? Or is your struggle waking up in the middle of the night and trying to get back to sleep? Whatever your insomnia looks like, spending unrestful hours in bed is unproductive and can worsen the cycle of sleeplessness.

SRT helps train your body to fall asleep and stay asleep when in bed, without any drugs or sleep aids. Here’s how it works.

  • You will restrict your time in bed to the average number of hours you actually sleep per night (there are cut-off limits for safety that we discuss in our app).
  • Once your body adjusts and you are sleeping soundly for the duration of your time in bed, you will add time to your sleep window.
  • Repeat this process until you achieve a full, restful night of sleep.

Restricting your time in bed trying to sleep will help you sleep better in the long run, and your online sleep coach will be there to help you every step of the way.

CBT-I is the first-line treatment for insomnia recommended by the American Academy for Sleep Medicine, the American College of Physicians, and the European Sleep Research Society.

There are several reasons physicians recommend CBT-I as the go-to treatment for insomnia. It helps your body return to natural sleep without the use of pills, it addresses the underlying problems causing insomnia, the results are lasting so that you can end the cycle of sleeplessness, and it has been proven to be effective.

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.

The coaches explain everything clearly and extremely patiently. Follow what they say and prepare yourself to sleep again.

Mike Sanchez
Student

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.

Talk to a Sleep Coach Online Today

Tired of insomnia? Take our sleep questionnaire today so you can overcome insomnia and make consistent, restful sleep a reality.