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The 90-Day CBT-I Protocol

You are not broken. You just haven't been given the right map.

If you are here, you have likely tried the tea, the melatonin, and the endless lists of "sleep hygiene" tips. You are frustrated because you are working hard to sleep, but it isn't working. It is time to stop fighting.

The Good Night Companion — A 90-Day CBT-I Based Program, displayed on a wooden table next to a cup of coffee

"I laid in the dark for three hours. Why isn't it working?"

We know the absolute rage of doing everything the internet tells you to do, only to lay awake staring at the ceiling. It feels like your body is rebelling against you. But it isn't.

Insomnia is not rebellion; it is loyalty misplaced. Somewhere, your system decided that vigilance was safe. Our work together is to retrain it slowly, gently—until rest feels safe again.

The Therapeutic System

A System Built for Real Life

Generic advice assumes you just need to relax. But chronic insomnia isn't a relaxation problem; it's a systemic loop. We treat it with a therapeutic system that marries the gold-standard biology of CBT-I with the gentle psychology of ACT-I.

The Good Night Companion

CBT-I

The Mechanics
  • Circadian Rhythm
  • Sleep Pressure
  • Stimulus Control
  • Cognitive Restructuring
  • Somatic Tools

ACT-I

The Mindset
  • Calling a Truce
  • Cognitive Defusion
  • Non-Striving
  • Values & Committed Action

The Alchemy
of Recovery

Where Mechanics
Meet Mindset
Are you a skeptic? Read our Deep Dive on the exact CBT-I and ACT-I mechanics.

Built for Imperfect Lives

The Program Bends So You Don't Break.

Most programs demand a perfect schedule with zero interruptions. We built control valves into this system for real life.

Anchor First, Flex Second

Enjoy late nights and social events without destroying your progress. Your schedule is a framework, not a cage.

The Protocol of Disengagement

Learn how to stop forcing sleep and drop the rope. When you stop wrestling, the water goes still.

The Plateau Protocol

A built-in guide for what to do when progress stalls. You will never feel stuck or abandoned by this system.

The 90-Day Arc

Healing is a path you walk, not a switch you flip.

We do not dump every rule on you at once. We guide you gently through three phases. We treat you not as a patient to be fixed, but as a human to be supported.

1

Days 1–30

Foundations

The stabilization phase. Learn to observe your data, establish your Anchor Time, and stop the panic cycle.

2

Days 31–60

Deepening

The optimization phase. You become the pilot, using the Titration Protocol to consolidate your sleep window.

3

Days 61–90

Sustaining

The graduation phase. We remove the scaffolding and return you to natural, unassisted sleep.

The bedroom is no longer a battlefield.

Call a truce today.

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Medical Disclaimer & Safety Warning

The Good Night Companion is an educational resource grounded in the evidence-based principles of Cognitive Behavioral Therapy for Insomnia (CBT-I). It is designed for educational purposes only and is not a substitute for professional medical advice, diagnosis, or clinical therapy.
Important Safety Note:This program utilizes Sleep Restriction Therapy (SRT) to rebuild natural sleep drive. This technique is not recommended for individuals with bipolar disorder, seizure disorders/epilepsy, untreated sleep apnea, or recent major physical illness. Because SRT can cause temporary daytime sleepiness during the first few weeks, use caution when driving and consult your physician before beginning if you work in a highly safety-sensitive occupation.
If you are navigating severe mental health challenges or suspect an underlying sleep disorder, consult a qualified healthcare provider before beginning.