CBT-i Coach provides tools to track sleep and improve habits, such as logging sleep times, relaxation exercises, sleep-friendly routines, and educational materials about sleep behavior. It’s useful for people with insomnia or poor sleep patterns, but not a replacement for therapy if you have complex mental health needs.
Digital CBT-I / Sleep Improvement
Using CBT-i Coach can help you stay on track with your sleep therapy, keep a precise sleep diary, follow recommended routines, and apply CBT-I tools daily — which are key for improving insomnia.
CBT-i Coach is best for adults who:
Log bedtimes, wake times, sleep quality, awakenings, naps, and sleep-related behaviors daily. Visual sleep charts help identify patterns and measure progress.
Guides on optimizing sleep environment, reducing stimulants, and improving bedtime routines. Helps you understand sleep mechanisms and insomnia maintenance factors.
Includes guided breathing, progressive muscle relaxation, and audio wind-down exercises to help you relax before bed or when you can’t sleep.
Customizable reminders for bedtime, wake time, sleep diary entries, and relaxation practices — supports adherence to consistent sleep schedule and CBT-I homework.
CBT-i Coach is free and publicly available. It was developed by the VA / DoD and is offered at no cost to users. There are no subscription fees or paywalls.
Not applicable — free publicly available self-help app
CBT-i Coach stores data locally on your device. The app does not automatically transmit sleep diary or personal data to VA unless you choose to export and share it with a clinician. Use device-level security to protect your data; HIPAA rules don’t apply unless you manually share data with your provider.
Insomnia Coach — a related app by VA for users who are not in formal CBT-I, offering self-guided weekly sleep training and education.
Sleepio — a fully digital CBT-I program with structured weekly modules and automated guidance, though may require subscription or institutional access.
CBT-i Coach supports CBT-I protocols — the first-line recommended treatment for chronic insomnia. It can help users track sleep and apply behavioral changes to improve sleep quality. Should be used along with a clinician when possible. :contentReference[oaicite:1]{index=1}