Cognitive Behavioral Therapy (CBT-I)

Dawn transforms your sleep with Cognitive Behavioral Therapy for Insomnia (CBT-I), an evidence-based, first-line therapy endorsed by the American Academy of Sleep Medicine.

What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?

Cognitive Behavioral Therapy (CBT) is the gold standard therapy for treating insomnia. It addresses our thoughts and behaviors by focusing on the paradigm that how we think, our habits and our emotions are all linked and influence one another.

Learn more more about CBT-I:

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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.

CBT-I utilizes many proven psychological techniques. Dawn focuses on cognitive and behavioral interventions, which means that we help you become aware of your habits and make a plan on how to change them. We want to guide you to drop behaviors that you think, at first glance, are helpful but do little to actually help you sleep. We also use methods like sleep restriction, which means spending less time trying to sleep. This in turn strengthens your sleep drive so that you can eventually experience effortless sleep.

If you struggle to sleep regularly, the bed and bedroom may become a source of negative emotions. CBT-I uses stimulus control, another behavioral intervention, that trains your mind and body to replace your negative feelings associated with sleep with trust in your body’s ability to sleep better. Our guiding principle is that sleep is a natural process that the body knows how to do fine on its own. We help you to learn how to stay out of the way and support your body’s natural process.

Why Dawn

  • A personalized program that integrates seamlessly into your life
  • Daily 5 minute high-quality lessons
  • 1:1 Coaching with sleep professionals that truly care
  • A dedicated app that tracks your progress automatically

The only approach that has tangibly improved my sleep quality in the long run it is simple, long-lasting and sustainable.

Ilya Volodarky
Co-founder at Segment

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.

Success Stories

“...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

I have been falling asleep within 10-15 mins. Dawn has been a huge improvement to my life and I'm really glad I gave it a try.

Andrew Keller

Medically reviewed by

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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.

Start your journey to sleep with Dawn

To learn more about Dawn’s CBT-I, the science behind it, and how it works, reach out to us today!