A structured path out of insomnia.

Dozewise guides you through the 8-week CBT-I programme sleep specialists use for chronic insomnia — evidence-based, no false promises.

Sleep Diary Thought Records Sleep Restriction 8-Week CBT-I

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Chronic insomnia is deeply personal. Every sleep window, every 3am wake, every thought log you share — stays on your device only, encrypted.

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Your sleep data never leaves your device. Zero server storage. Encrypted on-device. Private by design.

What describes your insomnia?

Dozewise tailors your programme to your specific insomnia pattern.

🌑

Can't fall asleep

Lie awake for 30+ minutes before falling asleep most nights

🔄

Wake and can't return to sleep

Fall asleep fine but wake in the night and lie awake for hours

🌅

Early morning waking

Wake 2+ hours before your intended time and can't get back to sleep

🔀

Mixed / all of the above

Multiple sleep problems at different times

7-Day Sleep Diary

Your baseline. Week 1 of the programme.

TIME IN BED vs TIME ASLEEP

5h 42m

Avg sleep

8h 10m

Avg in bed

70%

Sleep efficiency

Week 1 Assessment

Sleep efficiency of 70% is below the 85% target. You're spending too much time in bed awake, which weakens the association between bed and sleep. Week 2 begins sleep restriction.

Thought Record

Identify the thoughts keeping you awake — then examine them.

Automatic thought (the belief)

"If I don't sleep 8 hours tonight, I won't function at work tomorrow and something will go wrong."

HOW STRONGLY DO YOU BELIEVE THIS? (before)

85%

Evidence for

"I do feel foggy after poor sleep. My productivity feels lower."

Evidence against

"Last Thursday I got 5 hours and still completed my presentation well. My body adapts. 'Functioning' doesn't require 8 perfect hours."

✓ Balanced thought

Poor sleep will make tomorrow harder, but not impossible. I've managed many difficult days on less sleep. One poor night is recoverable. Worrying about it makes the sleep worse.

HOW STRONGLY DO YOU BELIEVE THE ORIGINAL THOUGHT NOW?

40%

Sleep Restriction

Week 2: Temporarily limit your time in bed to match your actual sleep time, building a stronger sleep drive.

Your Week 2 Sleep Window

Bedtime (no earlier)

12:30 AM

Rise time (no later)

6:30 AM

Time in bed allowed

6 hours

⚠ Why this feels hard

Sleep restriction is intentionally difficult. Staying awake until 12:30am feels counterproductive but it builds sleep pressure so you fall asleep faster and stay asleep longer. Most people see improvement by night 5.

WEEK-BY-WEEK EFFICIENCY

8-Week Progress

A demo of what your programme outcome might look like.

Sleep Efficiency Over 8 Weeks

Target: 85% or above

🏆

Week 4: Sleep efficiency crossed 85% for the first time — the threshold for healthy, consolidated sleep.

✅

⏱

Week 6: Average time to fall asleep dropped from 48 to 14 minutes.

✅

🌙

Week 8: Night wakings reduced from 3.2 to 0.8 per night on average.

✅

Start Your Programme

Structured support, at your own pace. No clinic waitlist.

Starter

$6.99

per month

7-day sleep diary
Basic thought records
Sleep restriction calculator

FULL PROGRAMME

Complete CBT-I

$12.99

per month

Full 8-week guided programme
Unlimited thought records
Sleep hygiene modules
GP-ready progress report
Relapse prevention plan

Dozewise is an educational tool, not a medical treatment. Please consult your GP or sleep specialist if you have a diagnosed sleep disorder.

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Dozewise is a self-help educational tool based on CBT-I principles. It does not replace diagnosis or treatment by a qualified clinician.