برنامه‌ها · Insomnia · Sleep Again
Sleep Again
Overcoming insomnia with CBT (CBT-I)
The insomnia treatment sleep clinics use first — before medication. Rebuild sleep pressure, retrain your bed, quiet the racing mind, and keep the gains. Ten to fifteen minutes a day, guided by your own sleep data.
با کوچ Ninaنگاهی به برنامه
- این برنامه برای چه کسانی است
- For anyone stuck in the lie-awake loop: trouble falling asleep, staying asleep, or waking too early — for a month or more.
- این برنامه چیست
- A six-week course in cognitive behavioral therapy for insomnia (CBT-I), the treatment clinical guidelines put first for long-running insomnia in adults — ahead of sleeping medication.
- قالب
- 10–15 min/day — coach videos, a sleep diary, and a weekly review that adapts your plan.
- قیمت
- First week free — including your baseline sleep report. Then $99, one-time — not a subscription.
- این برنامه مناسب شما نیست اگر
- You are pregnant, work night shifts, have untreated sleep apnea, or have a seizure disorder — sleep restriction is not safe to self-direct in those cases. The program screens for this first and points you to a clinician instead.
The lie-awake loop has a shape
- You're exhausted by ten, wide awake the moment your head hits the pillow.
- Three am wake-ups that turn into an hour of ceiling-staring arithmetic.
- Waking too early — done sleeping, not done resting.
- Dreading bedtime because you already know how it goes.
- It's been like this a month or more.
Your sleep data drives the program
Not a course you watch — a loop you run. Sleep Again reads your mornings and adjusts your nights, the same way a sleep clinic would.
Measure
A two-minute morning diary — while last night is fresh. Bed time, wake time, time actually asleep.
daily · 2 minLearn
Short sessions with Nina teach the method — sleep pressure, stimulus control, the racing-mind toolkit.
10–15 min · most daysAdjust
The weekly review computes your sleep efficiency and titrates your sleep window — fifteen minutes at a time.
weekly review↻ the loop runs weekly — six times
Sleep efficiency is the number the program tunes against — the share of time in bed you spend asleep. At 85% or better, your window widens fifteen minutes. Below 80%, it tightens. Your prescription, computed from your own week.
Six weeks, one method
Seventeen sessions and six weekly reviews. The first week is free — including your baseline sleep report.
Week 1Understand Your SleepThe machinery, and the trap3 جلسه
Week 2Rebuild Sleep PressureThe week that does the heavy lifting4 جلسه
Week 3Retrain Your BrainBed means sleep again4 جلسه
Week 4Quiet the Racing MindThe three am courtroom, adjourned4 جلسه
Week 5Calm the BodyTrain the brake, tune the room4 جلسه
Week 6Keep It GoingYour plan, your drill, your sleep3 جلسه
Nina
Sleep, mood & the self cluster · راهنمای 8 برنامه
The steady behavioral coach — patient, methodical, quietly optimistic. Nina is the coach who convinces you to spend less time in bed and makes it feel reasonable, talking about your numbers like a friendly scientist, not an accountant.
“Hi, I'm Nina. Over the next six weeks we're going to rebuild your sleep — not with tricks, with the treatment that works.”
The first-line treatment, faithfully built
CBT-I is what the American Academy of Sleep Medicine recommends clinicians try first — before sleeping pills. Sleep Again implements the standard multi-component protocol, in order, with the same measurements a clinic would use.
- Sleep restriction therapySpielman
- Stimulus controlBootzin
- Cognitive therapy for insomnia
- Relaxation training
- Relapse prevention
We screen before we start
Sleep restriction is powerful, and it isn't for everyone as-is. Before week two, a short screen checks for possible sleep apnea, pregnancy, bipolar disorder, and seizure history — anyone flagged gets a modified track and clear guidance on seeing a clinician.
This program is not medical advice, and we'd rather refer you out than let you push through the wrong protocol. That's the deal.
Sleep Again، در کنار بازار رقابتی
| Sleep AgainResiliens | Sleep Resetthesleepreset.com | Stellar Sleepstellarsleep.com | Sleepiobighealth.com | |
|---|---|---|---|---|
| قیمت | $99 یک‌بار پرداخت (قیمت قبلی $149) — برنامه از آنِ شماست | $19 one-week trial, then $297 per 28 days | From $188 (varies by program and duration) | Employer / health-plan sponsored; free via NHS in parts of the UK — no public US consumer price |
| ساختار | 6 هفته · 17 جلسه + بازبینی‌های هفتگی | 4–6 week coach-guided program, billed in 28-day cycles | Personalized-length app course, ~10 min/day (AASM lists 2–12 weeks) | Six weekly ~10-minute sessions over 6 weeks |
| شخصی‌سازی | Sleep diary → sleep efficiency → window titration | Structured intake assessment → personalized care plan, coach-adjusted | Intake quiz → personalized psychology-based program; wearable integrations | Algorithm-tailored sessions driven by sleep diary, goals, and progress |
| پشتیبانی انسانی | خودراهنما · دروازه‌های ارجاع به متخصص بالینی از پیش تعبیه‌شده | Dedicated sleep clinician or coach via in-app text (24–48h replies); self-guided option available | منتشر نشده | None published — fully automated program (AASM: "Automated") |
| دسترسی | خودسرویس، همین امروز شروع کنید | Self-serve (HSA/FSA eligible) | Self-serve (FSA/HSA eligible) | Employer, health plan, or NHS (prescription-free) |
| گستردگی | کاتالوگ بیش از ۷۰ برنامه · دو تا سه برنامه مرتبط را بسته کنید و صرفه‌جویی کنید | Sleep only (insomnia plus sleep-apnea and menopause-related tracks) | Sleep only | Sleep (+ Daylight for anxiety and Spark Direct for mood — separate products) |
| پلتفرم‌ها | Web · iOS · Android | iOS · Android | iOS · Android | Web · iOS · Android |
منابع: قیمت‌گذاری رقبا و صفحات برنامه — هر مقدار تولیدی یک آدرس منبع و تاریخ دسترسی دارد، و حقایق منتشرنشده «منتشر نشده» برچسب می‌خورند، هرگز حدس زده نمی‌شوند.
چرا آن را متفاوت ساختیم
- The clinic's engine, not a content library. Your sleep window is recomputed weekly from your own diary — the part of CBT-I that does the heavy lifting, and the part most apps skip.
- Insomnia rarely travels alone. When sleep improves and the worry underneath shows itself, What If runs on the same engine, one bundle away — not another platform to learn, or another $300 course.
رایگان شروع کنید. اگر مؤثر بود ادامه دهید.
هفته اول
- Onboarding + two full sessions
- Daily sleep diary
- Your baseline sleep report
برنامه کامل
- All six weeks of Sleep Again, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
روی بیش از یک موضوع کار می‌کنید؟ برنامه‌های مرتبط را می‌توان با هم ترکیب کرد — دو یا سه مورد با تخفیف. قیمت‌گذاری بسته‌ای به‌زودی ارائه می‌شود.
قبل از شروع Sleep Again عمیق‌تر شوید
- What Is CBT-I? The First-Line Treatment for InsomniaCBT-I is the recommended first treatment for chronic insomnia, working better than sleep medication for most people over the long term.7 min read دقیقه مطالعه
- Sleep Restriction Therapy: CBT-I's Strangest, Most Effective ToolSleep restriction therapy sounds backwards, but it is the engine of CBT-I. Learn how it works, what the first weeks feel like, and who should not try it alone.8 min read دقیقه مطالعه
- PLEASE: The DBT Skill for Physical VulnerabilityPLEASE is a DBT skill for managing the physical factors, like sleep and eating, that make emotions much harder to regulate day to day.8 min read دقیقه مطالعه
پیش از شروع
Do I need a diagnosis to use this?
No. Sleep Again is built for the lie-awake pattern, not a chart code. The onboarding screen checks whether the full protocol is right for you — and tells you honestly if a clinician should be involved first.
How is this different from sleep-hygiene and meditation apps?
Sleep hygiene is advice; CBT-I is treatment. The program restricts and then rebuilds your time in bed against your own sleep-efficiency number — the mechanism with the strongest evidence base, and one a soundscape can't replicate.
What if I might have sleep apnea?
The safety screen asks about snoring, gasping, and daytime sleepiness. A flag routes you to a modified track without sleep restriction and clear guidance to get assessed — apnea is very treatable, and it's a medical door, not an app door.
How much time does it take?
Two minutes each morning for the diary, and ten to fifteen minutes most days for the session. The real work happens in bed — by doing less there, not more.
هزینه‌ی آن چقدر است و آیا به‌صورت اشتراکی است؟
هفته‌ی اول رایگان است و نیازی به کارت اعتباری ندارد. هزینه‌ی کامل برنامه $99 است که فقط یک‌بار پرداخت می‌شود — اشتراکی وجود ندارد و چیزی برای لغو کردن نیست. پس از اتمام برنامه، همچنان متعلق به شما باقی می‌ماند.
از کجا بفهمم که تأثیر می‌گذارد؟
شما در ابتدا یک پرسش‌نامه‌ی معتبر تکمیل می‌کنید و سپس در هر بازبینی هفتگی دوباره آن را تکمیل می‌کنید، به این ترتیب پیشرفت شما به‌جای یک رشته‌ی توالی، عددی قابل مشاهده خواهد بود. در طول 6 بازبینی هفتگی، برنامه بر اساس داده‌های خودتان تنظیم می‌شود — و اگر عدد تغییری نکند، آن را نیز خواهید دید.
Sleep again
Start the first week of Sleep Again free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
Runs on the web, not in DBT Coach
برای هفته اول نیازی به کارت بانکی نیست. برنامه کامل $99 است، به‌صورت یک‌بار پرداخت — نه اشتراک.
Runs on the web, not in DBT Coach