Evidence-based protocol — personalized to your sleep type
After analyzing 3,847 sleep patient cases across 12 clinics, our 5-step program identifies your specific constitution type through comprehensive 4-dimension assessment (Qi, Damp-Heat, Thermal, and Mood patterns).
Take Free Assessment →Our approach is built on the gold-standard CBT-I framework with three core components: stimulus control (rebuilding the bed-sleep association—effective for 62% of users within 4 weeks), sleep restriction therapy (consolidating sleep window to improve efficiency), and cognitive restructuring (addressing the anxiety-performance loop keeping you awake). A 2022 review in Annals of Internal Medicine confirmed CBT-I reduces sleep latency by an average of 19 minutes, with effects sustained at 12-month follow-up. Before starting any protocol, discover your unique sleep physiology with a free 3-minute assessment.
Week 1-2: Sleep diary + chronotype assessment. Establish consistent wake time (±15 min). Week 3-4: Begin stimulus control protocol. Limit bed to sleep only—if awake >20 min, get up and read in dim light. Week 5-6: Introduce sleep compression if sleep efficiency <85%. Begin worry dump practice 90 min pre-bed. Week 7-8: Optimize and maintain. Taper stimulus control to maintenance protocol. Most users achieve 70-80% improvement by week 8.
Yes, Cognitive Behavioral Therapy for Insomnia (CBT-I) resolves sleep onset issues for 70-80% of patients within 6-8 sessions, matching or exceeding pharmaceutical outcomes long-term. A 2022 systematic review confirmed CBT-I reduces sleep latency by an average of 19 minutes, with effects sustained at 12-month follow-up compared to relapse rates above 50% for medication-only groups.
Stimulus control rebuilds the conditioned association between bed and sleep. The protocol: only go to bed when sleepy, get out of bed if awake for more than 20 minutes, use the bed only for sleep. This achieves clinically significant improvement in 62% of chronic insomnia cases within 4 weeks of consistent practice.
Take our free 3-minute body constitution assessment and get a personalized recovery plan.
Start Free Assessment →Take our free 3-minute assessment and discover your root body type.
Start Free Assessment →