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if only I remember that it was difficult for me to fall asleep at night. Like many people, I struggled with intrusive thoughts and found it difficult to shut down. Bedtime triggers a replay of the conversation, worrying about my child, or my biggest social failure and embarrassing gaffe. Early waking, hungry cats, singing birds and stubborn bladder are all causes of insomnia. Whatever the reason, burning candles at both ends makes me feel stressed, anxious, And despair.

This is how I got to Sleepio, a six-week digital course that uses cognitive behavioral therapy (CBT) to overcome sleep problems and was developed by Colin Espie, a professor of sleep medicine at Oxford University. Great health Co-founder Peter Hames struggled with chronic insomnia, but after reading a book by Espie, he found that CBT technology was a success. Then the two teamed up to develop Sleepio, which brings evidence-based cognitive behavioral technology to people who lack sleep.

I am happy to say that it works for me. For the first time in years, I sleep seven hours regularly.

Sleep problems

Too many people get less than Recommended for adults seven hours a nightThere are many forms of sleep disorders, but more than one-third of adults in the United States occasionally experience symptoms of insomnia, and one-tenth of people suffer from chronic diseases, according to American Academy of Sleep Medicine. Treatment is generally divided into two camps; pharmacology or the above-mentioned CBT.

“Some clinical trials have compared the two, and the results are really surprising,” said Rebecca Robbins, a sleep scientist in the Department of Sleep and Circadian Disorders at Brigham and Women’s Hospital and Harvard Medical School. “We see that the effect of the behavioral part is not better than medication.”

Drugs have side effects and tend to cover up symptoms rather than address the root cause of the problem. Interestingly, the medication made me feel uncomfortable and groggy in the morning, and it had almost no effect on the quality of my writing.These two National Institute of Health and Nursing Excellence with American College of Physicians Now I prefer non-drug therapies, including behavioral therapy, as the first-line treatment for insomnia.

I also Tried a few sleep gadgets and apps This guaranteed a good night, but did not achieve much success. It is difficult to understand what will work and how to choose such dizzying options.

“The market may be a bit like the Wild West, because not everything is developed with an eye on the scientific literature,” Robbins said. “As a consumer, to filter out noise, check out the products and see if they have been tested in clinical trials or if they were developed in collaboration with anyone with a background in sleep science or sleep medicine.”

Sleep success

Sleepio’s courses consist of 20-minute lessons per week, which contain a variety of techniques for changing specific habits.

Sleepio by Simon Mountain

One of the conditions that Espie agreed to help develop Sleepio is a randomized placebo-controlled trial. Like this, Test the effectiveness and safety of the software before release. In 12 trials with more than 9,000 participants, Sleepio was shown to help people fall asleep faster by 54%, reduce night awake time by 62%, and improve function by 45% the next day.

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