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Digital CBT (dCBT) for Insomnia

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Digital CBT (dCBT) for Insomnia
Are you tired of tossing and turning all night? Struggling to fall asleep or stay asleep?
Reclaim Your Sleep with CBT-I!

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a clinically proven, structured treatment that targets the root causes of insomnia by addressing the thoughts, behaviors, and habits that interfere with restful sleep. This self-paced, online CBT-I course offers a convenient and flexible way to access effective, evidence-based treatment, allowing you to work through the material at your own pace—anytime, anywhere.

INR 0.00

Use code "CBTOffer" to get ₹1000 off when you purchase all 4 lessons in one go.

What is CBT-I?

By addressing detrimental thoughts and behaviors, optimizing sleep routines, and encouraging better sleep without medication, Cognitive Behavioural Therapy for Insomnia (CBT-I) is an organized, research-based treatment that helps people overcome insomnia.

  • Proven and Drug-Free: A scientifically supported approach to treating both short-term and chronic insomnia without medication.
  • Focuses on Thoughts and Behaviors: Targets root causes like negative thoughts, behaviors, and sleep environment to improve sleep quality.
  • Structured Process: Focuses on long-term solutions by teaching sustainable sleep habits.
  • Comprehensive Techniques: Includes relaxation techniques, cognitive restructuring, and good sleep hygiene.
This course is ideal for anyone who:
  • Has difficulty falling asleep or staying asleep for at least three months.
  • Feels tired or unrefreshed despite adequate sleep hours.
  • Often have disrupted or restless sleep, making waking up in the morning challenging.
  • Feel stuck in their current emotional state and are eager to break free from this cycle.
  • Is ready to take control of their sleep health and make lasting changes.

Who This Course Is For?

Course Outline

Throughout this program, you will follow the illustrated tale of 'Shaishav' as he learns a step-by-step method for changing his sleep habits and conquering his insomnia. Each lesson teaches you a practical tool you may use to break the pattern of sleeplessness.

Lesson 1
The Science of Sleep and Understanding Your Insomnia
Learn about sleep and insomnia science, what causes insomnia, and how to encourage good sleep.

Lesson 2
Managing Sleep-Interfering Thoughts and Behaviours Part 1
Discover ways to lower arousal in bed and retrain your brain to link the bed with sleep.

Lesson 3
Managing Sleep-Interfering Thoughts and Behaviours Part 2
It covers tactics for improving sleep quality and advanced approaches for reducing disruptive thoughts.

Lesson 4
Reviewing Your Skills and Maintaining Your Gains
Learn how to balance daily excitement with healthy sleep and relaxing strategies to lower arousal. It also covers reviewing program principles and skills and a plan to sustain improvements.

Learning Outcomes

By the end of this course, you will be able to:
  • Fall asleep faster and stay asleep longer by addressing the root causes of your sleep difficulties and using effective cognitive and behavioral techniques.
  • Prevent waking up too early and reduce prolonged wakefulness during the night through proven strategies and habits.
  • Enhance overall sleep quality by creating a conducive sleep environment and adopting healthier sleep practices.
  • Develop a sustainable approach to managing your sleep, ensuring long-term improvements and consistent rest.

Why Choose Our CBT-I Course?

Evidence-Based Techniques: CBT-I has been proven effective for individuals with all types of insomnia, including those with anxiety, depression, and other underlying conditions.

Self-Paced Learning: Learn at your own pace with access to materials and resources that fit your schedule.

Actionable Learning: Each lesson includes summaries and an action plan to help you apply your lessons for lasting results.

Lasting Results: CBT-I aims to improve sleep patterns long-term, reducing the need for temporary solutions like medications.

Convenient Online Format: Access the course from anywhere, anytime, on any device.

Technical Requirements
  • Device: Any device with internet access (desktop, tablet, or smartphone).
  • Duration of Access: Lifetime access to the course materials after enrollment.

FAQs

This is a self-paced program, typically completed within 2 months. We suggest completing one lesson each week.

The 'self-help' program allows you to work through the lessons independently, with guidance from our system. While we provide technical support, we cannot offer clinical advice or personalized health recommendations. Please contact your doctor or a mental health professional for specific health concerns.

No prior knowledge or experience is required. This program is designed for anyone looking to improve their sleep and manage insomnia, regardless of background or expertise.

Since this is a self-paced course, you can complete the lessons at your own speed. However, we recommend staying on track by completing one lesson each week for optimal results.

If you experience any technical issues, our support team is here to assist you. You can contact us via email at connect@dormir-bien.com for help with login issues or navigating the platform.

Once you complete the program, you'll have access to additional resources for continued support and a relapse prevention plan to ensure you remain on track. You’ll also learn the tools and strategies to maintain better sleep long-term.

In-Person CBT-I: Involves working directly with a therapist in person, offering personalized feedback and direct interaction.
Online CBT-I: This self-paced program lets you complete lessons at your own speed, offering maximum flexibility. You control when and where to learn without needing scheduled sessions. It uses the same evidence-based techniques as in-person therapy, making it ideal for those with busy schedules.
Telehealth CBT-I: Provides remote, live sessions with a therapist, combining personal interaction with the convenience of online access. While flexible, it still requires scheduled appointments.

Yes, research shows that online CBT-I can be just as effective as in-person therapy for many individuals. Studies have demonstrated that the same evidence-based techniques used in face-to-face CBT-I can successfully be applied in an online format.
1. Saunders, W. J., & Bei, B. A clinician’s quick guide to evidence-based approaches: insomnia disorder.2024. Clinical Psychologist.28(2);203–206.
2. Thiart, Hanne et al. “Internet-Based Cognitive Behavioral Therapy for Insomnia: A Health Economic Evaluation.” 2016. Sleep.Oct 1;39(10):1769-1778.
Disclaimer: This course offers educational support based on Cognitive Behavioral Therapy for Insomnia (CBT-I) and is not intended as a substitute for professional medical advice, diagnosis, or treatment. If you have a medical condition, are taking sedative medications (e.g., Valium, lorazepam), or have been diagnosed with schizophrenia, bipolar disorder, or substance dependence, we recommend consulting a healthcare provider before enrolling. Additionally, individuals experiencing thoughts of suicide may require more intensive, face-to-face support from a clinician. Results may vary, and professional guidance is advised before starting this self-guided online program.
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