Best CBT-I Apps for Sleep Improvement

Developed by researchers at Oxford University, Sleepio is a highly regarded digital CBT-I program that offers personalized sleep plans. It features interactive lessons and exercises designed to address the cognitive and behavioral factors underlying chronic insomnia.

Somryst was the first digital therapeutic to receive FDA authorization for treating insomnia. It provides a structured, eight-week program that combines behavioral techniques with biofeedback to help users regain control over their sleep-wake cycles effectively.

ShutEye combines sleep tracking with CBT-I principles to help users identify bad sleep habits. It offers personalized advice, sleep education, and a gentle alarm system to encourage consistent wake times and improved sleep hygiene routines.

Developed by the U.S. Department of Veterans Affairs, this free app provides tools and techniques for managing insomnia. It includes sleep diaries, educational materials on CBT-I, and coping skills exercises to help users manage stress and improve sleep quality.

Restio is a digital therapy platform specifically designed for insomnia that connects users with licensed therapists. It blends self-guided CBT-I exercises with professional support to address underlying anxiety and behavioral issues affecting sleep.

While primarily known for its smart alarm features, SleepCycle also incorporates sleep education and mindfulness exercises. It helps users understand their sleep patterns and offers basic cognitive reframing tools to reduce pre-sleep anxiety.

GoodNight is a comprehensive sleep monitoring app that also includes guided meditation and sleep story features. It provides detailed sleep quality analysis and educational content to help users develop better nighttime routines and relaxation habits.

Calm offers a dedicated section for sleep improvement, including bedtime stories, meditations, and breathing exercises. Its content is designed to calm the mind and reduce the mental chatter that often prevents individuals from falling asleep.

Headspace provides guided meditations specifically focused on sleep, known as Sleep Casts. It teaches mindfulness techniques to help users let go of daily worries and relax their bodies, supporting the cognitive aspect of treating insomnia.

Nightwave helps users identify and correct problematic sleep behaviors through cognitive exercises. It focuses on changing negative thought patterns about sleep and offers strategies to create a consistent and relaxing bedtime environment.

This app complements the VA's CBT-i Coach by offering additional resources and tracking features. It allows users to monitor their sleep habits and receive prompts for behavioral changes aimed at reducing time spent in bed awake.

Pzizz uses a unique algorithm to create personalized audio combinations for sleep. It incorporates elements of CBT by addressing the physiological and psychological barriers to sleep, helping users relax and fall asleep faster.

This app combines sound therapy with sleep hygiene education. It offers ambient sounds and guided relaxation techniques to help users wind down, addressing the cognitive arousal that often interferes with falling asleep.

Relax Melodies allows users to mix various soundscapes to create a personalized sleep environment. It includes sleep timer features and basic cognitive distraction techniques to help users disengage from stressful thoughts before bed.

While focused on snoring detection, SnoreLab provides insights into sleep quality that can inform CBT-I strategies. Understanding sleep disruptions can help users adjust their behavior and environment to support better rest outcomes.

AutoSleep operates in the background to track sleep patterns without manual input. It provides detailed statistics and trends that help users identify behavioral factors affecting their sleep, supporting the monitoring aspect of CBT-I.

A robust Android app that tracks sleep and offers smart alarms. It includes gentle wake-up sounds and sleep cycle analysis, helping users align their habits with natural sleep rhythms to improve overall sleep efficiency.

Pillow is an iOS app that tracks sleep duration and quality using accelerometer data. It provides detailed graphs and insights to help users make informed decisions about their sleep hygiene and daily routines.

This simple app offers a variety of relaxing sounds and a customizable timer to help users fall asleep. It serves as a basic tool for creating a soothing bedtime routine, which is a key component of CBT-I.

Necto is a natural sleep aid that combines breathing exercises with sleep tracking. It guides users through specific breathing patterns to induce relaxation, addressing the physiological symptoms of insomnia associated with anxiety.