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AI-Powered CBT-I Skills · Structured 6-Week Program

Master your sleep. Reclaim your life.

Built on CBT-I — the method sleep clinics use — in a self-guided program designed by a board-certified sleep physician. No prescription. No pills.

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Eskender Beyene, MD
Eskender Beyene, MD
Pulmonary & Critical Care Medicine
Sleep Medicine
Founder, SnoozeSync™
Pulmonary, Critical Care & Sleep Medicine · Founder, SnoozeSync™
"I built SnoozeSync because my patients kept failing with sleeping pills. CBT-I is what actually works — and I wanted to make it accessible to everyone who can't get into a sleep clinic."
AASM AASM-recommended CBT-I approach
Dozens of RCTs behind CBT-I
2–4 Weeks to first gains in trials
$0 Prescriptions required
45%
faster sleep onset
in clinician-delivered CBT-I trials
52%
fewer night awakenings
in clinician-delivered CBT-I trials
58%
better daytime functioning
in clinician-delivered CBT-I trials
$9.99/mo
Monthly plan —
cancel anytime
2-week
free trial,
no card required
How It Works

Not a tracking app.
A program that retrains your sleep.

Six structured CBT-I modules, daily AI coaching, and a suggested sleep window that updates with your diary — teaching the same skills used in sleep medicine clinics, without the waitlist or the cost.

01
📋
Complete Your Assessment

A short sleep check-in and your first sleep diary establish your baseline. The AI calculates your personalized starting Sleep Window.

02
🧠
Follow the CBT-I Program

Six modules covering Sleep Restriction, Stimulus Control, Cognitive Restructuring, and Relaxation. Each adapts to your daily diary data.

03
🤖
AI Coach 24/7

Awake at 3 AM? Your AI sleep coach is available around the clock — it reviews your sleep diary and offers educational guidance whenever you ask.

The 6-Module Program
Complete over 6–8 weeks at your own pace
1
The Sleep Engines

Master the Two-Process Model — understanding Sleep Pressure and your Circadian Rhythm.

Education
2
Sleep Scheduling (SRT)

Master the Hydraulic Pressure of your sleep system. The most powerful CBT-I technique.

Technique
3
Stimulus Control

Re-training the brain: The "Sleep and Sex Only" rule. Break conditioned arousal.

Technique
4
Cognitive Restructuring

Taming the Racing Mind: Dismantling Sleep Anxiety and catastrophic thinking patterns.

Cognitive
5
Paradoxical Intention

The "Stay Awake" Strategy: Stopping the battle with sleep. Paradox that ends hyperarousal.

Technique
6
Relapse Prevention

Becoming the Expert: Mastering the Long-Term Journey. Progress milestones. Lasting skills.

Technique
The Program

Inside the SnoozeSync CBT-I Program

Six evidence-based modules, personalized to your sleep data. Progress at your own pace — the AI coach adapts as you improve.

01

Personalized Insomnia Assessment

Understand the "why" behind your sleeplessness. We analyze your unique patterns to establish your personal baseline and personalized path forward.

02

Sleep Restriction Therapy

Learn the most powerful CBT-I technique. By temporarily limiting time in bed, we build powerful natural sleep pressure that consolidates rest and reduces night wakings.

03

Stimulus Control

A behavioral retraining approach that restores the bed-sleep connection. Re-teach your brain that the bedroom is for sleep and intimacy only — breaking the cycle of frustration.

04

Cognitive Restructuring

A targeted approach to reduce sleep anxiety and quiet a racing mind. Learn to challenge and reframe the negative thoughts and worries that fuel insomnia.

05

Relaxation & Sleep Hygiene

Master physiologic down-regulation with guided audio sessions and learn the essential dos and don'ts of sleep hygiene to optimize your environment for deep rest.

06

Progress Tracking & Relapse Prevention

Learn to read your own data, understand your progress, and build a long-term maintenance plan to protect your healthy sleep for years to come.

The Complete Program

Your 6-Week CBT-I Transformation Plan

SnoozeSync teaches skills drawn from CBT-I — the approach validated in dozens of randomized controlled trials and recommended by the AASM as the first-line treatment for chronic insomnia. Each week builds on the last — guided every step by your AI sleep coach.

In published CBT-I research, many people begin to notice improvement by Week 2–3, with gains building through the full program. Individual results vary — SnoozeSync itself has not been independently studied.

Week 1 Understand Your Sleep
🧬
Sleep Education & Baseline Assessment
The Two-Process Model of Sleep

Before changing your sleep, you need to understand it. Week 1 demystifies why you sleep, why you can't, and what drives the insomnia cycle. You'll complete a short sleep check-in and your first 7-day sleep diary. Your AI coach calculates your personalized starting Sleep Window using your actual data.

Baseline sleep check-in
7-Day Sleep Diary
Two-Process Model Education
Personalized Sleep Window set
Week 1 Goal
Understand your unique insomnia pattern. Establish personal baseline. Set Sleep Window.
Week 2 The Most Powerful Technique
⏱️
Sleep Restriction Therapy (SRT)
Build Powerful Sleep Pressure to Consolidate Rest

Sleep Restriction Therapy is a core, well-studied CBT-I technique — and the one most people have never heard of. By temporarily limiting your time in bed to match your actual sleep time, you build intense sleep pressure (Process S) that consolidates fragmented sleep into one deep, efficient block. This week is challenging, but it produces the fastest results.

Suggested Sleep Window (updates with your diary)
Sleep Efficiency tracking
Wake time anchoring
AI Coach check-ins at 3 AM if needed
Week 2 Goal
Achieve Sleep Efficiency >85%. Begin consolidating fragmented sleep into deeper, longer blocks.
⚠️ Clinical Note: Temporary daytime sleepiness is expected and normal during SRT. Do not drive or operate machinery when fatigued. Your AI coach monitors and adjusts your window as you improve.
Week 3 Rewire the Bedroom
🛏️
Stimulus Control Therapy
Break Conditioned Arousal. Reclaim the Bedroom.

If you lie in bed awake for hours, your brain has learned to associate the bedroom with wakefulness, anxiety, and frustration — not sleep. Stimulus Control Therapy systematically rebuilds the bed-sleep association through behavioral rules. This is classical conditioning applied to your nervous system. Within 2–3 weeks, the bedroom becomes a powerful sleep trigger again.

"Bed is for sleep and sex only" rule
Stimulus control rules checklist
Get-out-of-bed routine for >20 min awake
Consistent wake time reinforcement
Week 3 Goal
Re-establish the bed as a conditioned cue for sleep. Reduce sleep onset latency by breaking the wake–bed association.
Week 4 Quiet the Racing Mind
🧠
Cognitive Restructuring
Dismantle Sleep Anxiety & Catastrophic Thinking

Insomnia is as much cognitive as behavioral. Thoughts like "I'll never sleep," "I need 8 hours or I'll fail," and "I'm ruining my health" amplify physiologic arousal and make sleep impossible. Week 4 teaches you to identify, challenge, and reframe the automatic negative thoughts that fuel your insomnia — using the same CBT techniques used in clinical sleep psychology.

Thought records & cognitive restructuring
Common sleep myths debunked
Sleep performance anxiety reduction
Scheduled worry time technique
Week 4 Goal
Reduce sleep-related anxiety. Replace catastrophic thinking patterns with accurate, helpful beliefs about sleep.
Week 5 Calm the Nervous System
🌊
Relaxation Techniques & Sleep Hygiene
Physiologic Down-Regulation Before Bed

Hyperarousal of the nervous system is the physiologic engine of insomnia. Week 5 introduces evidence-based relaxation techniques that directly counteract this arousal — including Progressive Muscle Relaxation (PMR), diaphragmatic breathing, body scan meditation, and Paradoxical Intention. You'll also optimize your sleep environment and pre-sleep routine using precision sleep hygiene principles.

Progressive Muscle Relaxation (guided audio)
4-7-8 diaphragmatic breathing
Body scan meditation sessions
Paradoxical Intention strategy
Sleep environment optimization checklist
Week 5 Goal
Establish a calming pre-sleep routine. Reduce physiologic arousal. Achieve Sleep Efficiency consistently >85%.
Week 6 Become the Expert
🏆
Relapse Prevention & Long-Term Mastery
Sustain Your Results. Build Lifelong Sleep Health.

Unlike sleeping pills, CBT-I gives you durable skills — research on clinician-delivered CBT-I shows gains are often maintained long after the program ends. Week 6 teaches you to read your own sleep data like a clinician, recognize early warning signs of relapse, and apply the right technique to any sleep disruption you encounter in life. You'll build a personalized maintenance plan and graduate with a program-completion certificate from SnoozeSync.

Personal Sleep Maintenance Plan
Relapse early-warning recognition
Progress milestone achievements unlocked
Long-term progress dashboard
Access to ongoing AI coach support
Week 6 Goal — Program Completion
Sleep Efficiency at or near the 85% target · Durable skills to manage sleep for life · No pills. No dependency. Just sleep.
Ready to start the 6-week program?
2-week free trial. No credit card required. The same skills taught in clinical sleep programs — at a fraction of the cost.
Start Week 1 Free →
vs $150–$300/session with a CBT-I therapist
The Science

Why CBT-I works when pills don't

Sleeping pills sedate you. CBT-I retrains your brain's relationship with sleep at the neurological and behavioral level. The AASM recommends it first — before any medication.

⚙️

Mastering Your Two Sleep Engines

CBT-I synchronizes Sleep Drive (Process S — adenosine buildup) with your Circadian Clock (Process C) through Sleep Restriction Therapy and a fixed Morning Anchor Time.

🔗

Breaking Conditioned Arousal

Months of lying awake wire your brain to associate the bedroom with frustration. Stimulus Control physically severs this neurological link and rebuilds the sleep association.

💭

Ending the Sleep Paradox

The harder you "try" to sleep, the more arousal you create. Cognitive Restructuring and Paradoxical Intention dismantle this cycle at the thought level.

CBT-I Clinical Evidence
Fastersleep onset in trials
Lesstime awake at night
Highersleep efficiency
1yr+gains sustained at follow-up
AASM Official Position: CBT-I is the first-line recommended treatment for chronic insomnia disorder — before pharmacotherapy.
Findings from published randomized controlled trials of clinician-delivered CBT-I (American Academy of Sleep Medicine clinical practice guideline, 2021). SnoozeSync itself has not been independently studied.
Clinical Evidence

What the research shows

SnoozeSync™ is grounded in the CBT-I evidence base — dozens of peer-reviewed randomized controlled trials, the same evidence base your physician consults. These are population-level outcomes from the clinical literature, not individual anecdotes.

45%
Faster to Fall Asleep

CBT-I patients fall asleep significantly faster than controls, with Sleep Onset Latency reductions sustained at 12-month follow-up.

52%
Fewer Night Wakings

Wake After Sleep Onset drops by more than half, with patients reporting fewer and shorter middle-of-the-night awakenings.

76%
Reach Healthy Sleep in CBT-I Trials

In clinician-delivered CBT-I trials, most participants reach a sleep efficiency of 85% or higher — a common marker of healthy, restorative sleep.

8–10 pts
Average improvement on standardized insomnia measures in published CBT-I trials

In published trials of clinician-delivered CBT-I, standardized insomnia measures improve by an average of 8–10 points, moving most patients from moderate insomnia into remission (<8).

12+ mo
Sustained Improvement

Unlike sleeping pills, CBT-I improvements persist long after the program ends. Follow-up studies at 12–24 months show durable gains — with no dependency, tolerance, or withdrawal.

Findings from published randomized controlled trials of clinician-delivered CBT-I (American Academy of Sleep Medicine clinical practice guideline, 2021). SnoozeSync itself has not been independently studied. Individual results vary.   ⋅   Patient testimonials coming soon as we gather real user experiences.
Free Screening Tool

How severe is your insomnia?

A quick sleep check — 7 questions, under 2 minutes. Educational only; not a diagnosis.

Question 1 of 7
Simple Pricing

Start free. Stay if it works. 14 days to decide.

2-week free trial on every plan. No credit card anxiety — cancel before Day 21 and you won't be charged a cent.

Free Forever
$0
always free

Core tools with no time limit. Try the foundation.

  • Sleep diary & efficiency tracking
  • Baseline sleep assessment (SSS)
  • Module 1: The Sleep Engines
  • Basic sleep education
Get Started Free
Best Value
Annual
$99
per year · 2-week free trial · under $8.25/mo

Full program. Full access. Less than a single therapy session.

  • All 6 CBT-I modules
  • 24/7 AI Sleep Coach (diary-synced)
  • Suggested Sleep Window
  • Guided Calm sessions (breathing, PMR, body scan)
  • Sleep efficiency & progress tracking
  • Milestones system
  • AI Intelligence reports
Start Free Trial
Monthly
$9.99
per month · 2-week free trial

Full access. Cancel any time, no penalties.

  • All 6 CBT-I modules
  • 24/7 AI Sleep Coach
  • Suggested Sleep Window
  • Guided Calm sessions
  • Progress analytics
Start Free Trial

SnoozeSync is an educational CBT-I tool. Not a substitute for professional medical care. ·

The approach your doctor recommends.
Now accessible to everyone.

The American Academy of Sleep Medicine recommends CBT-I as the first-line treatment for chronic insomnia. SnoozeSync brings CBT-I skills to you — no prescription, no waitlist.

Start Your Free 2-Week Trial →

No credit card drama. Cancel anytime before Day 21 — you won't be charged.

Common Questions

Frequently asked

Is SnoozeSync medical advice?
No. SnoozeSync™ is a self-guided educational tool that teaches skills based on CBT-I, the evidence-based approach clinicians use. It is not intended to diagnose or treat any medical condition and does not replace the care of a physician or mental health professional.
Who is SnoozeSync for?
It is designed for adults struggling with chronic insomnia — difficulty falling asleep, staying asleep, or waking too early — who are looking for a structured, medication-free program to improve their sleep.
Who should NOT use SnoozeSync alone?
You should consult a doctor before using the sleep restriction components of this program if you have a history of bipolar disorder, epilepsy, or other seizure disorders. SnoozeSync™ is not designed to treat other sleep disorders like sleep apnea, restless leg syndrome (RLS), or parasomnias (e.g., sleepwalking).
How does the AI Sleep Coach work?
Our AI coach is powered by Google's advanced Gemini model. It reviews the data from your sleep diary to generate personalized insights, calculate your suggested sleep window, and provide empathetic, science-backed answers to your questions based on CBT-I principles.
How long does it take to see results?
While individual results vary, many users who consistently follow the program begin to see significant improvements in Sleep Efficiency and a reduction in time spent awake at night within 2 to 4 weeks. Consistency is the key.
Is SnoozeSync medication-free?
Yes, completely. CBT-I is a behavioral approach that addresses the habits and thought patterns that perpetuate insomnia — no sleeping pills involved. If you currently take sleep medication, talk with your prescriber before making any changes.
Is there a free trial?
Absolutely. You can access the entire premium SnoozeSync™ experience, including the AI Coach, with a 2-week free trial. The core educational lessons and manual sleep diary are always free.
Can I cancel anytime?
Yes. You can easily manage your subscription at any time. There are no long-term contracts or hidden fees. Cancel before your trial ends and you won't be charged at all.
Can I get a refund?
If you cancel before the free trial ends, you won't be charged. After billing begins, refunds are handled according to our Refund Policy.
Where is my data stored?
Your privacy is paramount. Your personal sleep logs and chat history are stored locally on your device — not on our servers. Your data is never sold or shared with third parties.
Is my data shared with third parties?
Your diary and program data stay on your device, and we never sell your data. If you use the AI features, the messages and diary metrics you choose to analyze are transmitted to Google's Gemini API to generate responses — under paid-tier API terms that do not permit use for model training. SnoozeSync does not operate servers that store your sleep data.
How do I contact support?
Email us at — we typically respond within 24 hours.

Medical Disclaimer: SnoozeSync™ provides educational CBT-I guidance and is not a substitute for professional medical advice, diagnosis, or treatment. It is not intended to diagnose or treat any medical condition. If you have a medical concern or sleep disorder symptoms, seek care from a licensed clinician. Consult a physician before starting if you have bipolar disorder, epilepsy, seizure disorders, untreated sleep apnea, or narcolepsy. Sleep Restriction may cause temporary daytime sleepiness — do not drive or operate heavy machinery when impaired.    ·   ·   ·