If you've reached the point where you're done with tips, that's actually a good sign — it means you understand what the problem really is.
Tips are scattered. Programs are systematic. And when you have chronic insomnia — the kind that doesn't respond to chamomile tea or a new pillow — a systematic approach isn't just better. It's the only thing that actually works.
This post breaks down the different types of sleep programs that exist, what the evidence says about each, and which ones are worth your time and money.
Sleep hygiene tips — limiting screens, keeping a consistent schedule, avoiding caffeine — aren't wrong. They're just insufficient for chronic insomnia. Chronic insomnia is a conditioned behavioral and cognitive disorder. Your brain has learned to associate your bed with wakefulness. Your nervous system has been trained into a state of hyperarousal at night. No tip fixes that.
What fixes it is a structured program that:
If you've tried apps and melatonin and nothing has worked, a real program is exactly the next step.
What they are: Digital apps that deliver CBT-I content — sleep diaries, educational modules, behavioral exercises — without any human involvement.
Examples: Sleepio, Somryst, various mobile apps
What works: The underlying CBT-I content is evidence-based. For mild insomnia or highly motivated users, self-guided CBT-I can produce modest improvements.
What doesn't work: Completion rates are notoriously low. Without accountability or personalization, most people drop off before the program can take effect. Apps also can't detect whether you're applying techniques correctly — or whether an underlying condition like sleep apnea is the real problem.
Best for: People with mild, short-term sleep difficulties who are highly self-directed.
What they are: Structured programs that combine CBT-I content with real human coaches who check in regularly, review your sleep data, and adjust your plan.
What works: The addition of a coach closes the gap significantly. A coach catches when techniques aren't being applied correctly, adjusts your sleep window based on your real data, and supports you through the hardest weeks. Personal sleep coaches play an indispensable role in digital CBT-I outcomes that no app can replicate.
What to look for: Make sure coaches are trained sleep specialists, not general wellness coaches. The distinction matters enormously for how your plan is personalized.
Best for: People with moderate to severe insomnia who need structured accountability and personalized guidance.
What they are: Virtual sleep clinics staffed by licensed sleep clinicians — physicians, psychologists, and sleep medicine specialists — who assess, diagnose, and treat sleep disorders remotely.
What works: This is the most comprehensive level of care available outside of an in-person sleep lab. Telehealth sleep clinics can administer FDA-cleared home sleep tests, rule out conditions like sleep apnea, and deliver CBT-I under physician oversight. Many are covered by major insurance plans.
What to look for: Verify that treatment is delivered by licensed clinicians — not AI tools or generalist coaches — and that the program can handle both insomnia and sleep disorders in one place.
Best for: Anyone with chronic insomnia, suspected sleep disorders, or a history of failed self-guided attempts.
What they are: Traditional in-person CBT-I delivered by a licensed therapist or sleep psychologist.
What works: The gold-standard version of CBT-I, highly effective with consistent attendance.
What doesn't work: Access is severely limited. Wait times for a CBT-I specialist can stretch months. Cost is high without insurance, and coverage varies enormously. This is one of the key reasons why more doctors don't routinely offer CBT-I to patients despite the evidence.
Best for: People who prefer in-person care and have access to a qualified provider.
The evidence behind CBT-I is unambiguous. It's endorsed by the American College of Physicians as the first-line treatment for chronic insomnia — ahead of sleeping pills. In head-to-head comparisons, CBT-I outperforms sleep medication on long-term outcomes, with no dependency risk, no withdrawal, and benefits that continue to compound after the program ends.
For people wondering whether CBT-I is better than Ambien or trazodone: the data consistently favors CBT-I. Sleeping pills treat the symptom; CBT-I treats the cause.
Before committing to any program, ask these questions:
Does it use CBT-I or another clinically validated method?Look for programs with a proprietary, clinically validated CBT-I methodology — not just a repackaged list of sleep hygiene advice.
Is it personalized to your specific sleep pattern?Generic programs produce generic results. A quality program should adapt to your insomnia type, severity, lifestyle, and sleep history.
Does it include real human guidance?Research consistently shows programs with real clinician or coach involvement outperform purely automated tools. If it's just an app sending you reminders, it's a step above tips — but not much.
Is there a low-risk way to try it?Legitimate programs offer a trial or low-cost entry point so you can validate the approach before fully committing.
Is it covered by insurance?Many people don't realize that structured sleep programs can be covered by major health plans. This changes the cost calculus dramatically compared to paying out-of-pocket.
Sleep Reset is the most comprehensive structured sleep program available — combining a clinically validated CBT-I program, dedicated personal sleep coaches, and licensed sleep clinicians, all accessible from home.
Here's what sets it apart from every other option on the market:
Real clinicians, not AI. Sleep Reset's program is designed and supervised by board-certified sleep medicine specialists including Dr. Michael Grandner and Dr. Daniel Jin Blum.
Truly personalized. Your plan is built around your specific sleep patterns, history, and challenges — not a one-size-fits-all template. It adjusts as your sleep changes.
Home sleep testing included. If there's any chance sleep apnea or another disorder is behind your insomnia, Sleep Reset can diagnose it — no lab required.
Proven outcomes. Users gain an average of 85+ more minutes of deep sleep. Doctors actively recommend Sleep Reset to patients who need real results.
Insurance covered. Sleep Reset is covered by major health plans. See pricing and coverage.
Credibly reviewed. Read user reviews or see how Sleep Reset compares to competitors side by side.
How long until I see results?
Most people following a structured CBT-I program see meaningful improvement within 2–4 weeks. Full results typically take 6–8 weeks.
I'm already taking sleep medication. Can I still do a program?
Yes. CBT-I works alongside medication, and many people use structured programs to safely taper off sleep aids over time.
I've had insomnia for years. Is it too late?
Not at all. Even long-standing insomnia responds well to CBT-I. The brain retains the ability to relearn healthy sleep patterns at any age.
Is a structured program different from what I've already tried?
Almost certainly. CBT-I is fundamentally different from sleep apps, meditation tools, and hygiene tip lists — in methodology, mechanism, and results.
What if I don't have a consistent schedule?
Irregular schedules are challenging but not disqualifying. CBT-I can be adapted to inconsistent schedules with the right guidance.
You don't need another tip. You need a system that addresses why you're not sleeping — not just what to do before bed. The good news is that system exists, it's evidence-based, it's accessible from home, and it works.
Take Sleep Reset's sleep quiz to identify your specific sleep patterns and get a clear picture of what a structured program would look like for you. Or take the insomnia test if you want to understand the severity of what you're dealing with before taking the next step.
Better sleep isn't about finding the right tip. It's about finding the right program — and then actually following it.
Dr. Areti Vassilopoulos | Psychologist | Sleep Medicine Expert
Dr. Vassilopoulos is the Clinical Content Lead for Sleep Reset and Assistant Professor at Yale School of Medicine. She has co-authored peer-reviewed research articles, provides expert consultation to national nonprofit organizations, and chairs clinical committees in pediatric health psychology for the American Psychological Association. She lives in New England with her partner and takes full advantage of the beautiful hiking trails.
Fax number: (984) 888-8385
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