Frequently asked questions

Most learners notice calmer bedtimes in the first week. For falling asleep faster, a common window is 7–14 nights with daily practice. If progress stalls, use the “minimal protocol” (3 steps) for three nights in a row before adding more.

No. The lessons are built around breathing, stimulus control, scheduling, and thought-shifting drills. If you currently take prescribed medication, do not change it without medical guidance.

Access lasts 12 months, including updates to existing modules. You can export your notes and favorite drills anytime.

Yes. Use a low-effort sequence: keep lights dim, do 6 slow exhales, then a short “body scan” for 60–90 seconds. If you feel wide awake after ~20 minutes, switch to a calm activity outside bed until sleepy again.

Yes. There’s a circadian-friendly adjustment plan to shift your sleep window in small steps. For travel, we include “first-night stability” steps: consistent wake time, morning light timing, and caffeine cutoffs.

Totally fine—restart the next night. If life is busy, do the “minimum effective set”: one wind-down cue, one breathing set, and one rule about staying in bed only when sleepy.

The structure is informed by CBT-I principles, sleep hygiene fundamentals, and relaxation training. It’s educational content and does not replace diagnosis or treatment—if symptoms are severe, consult a licensed clinician.

Yes—contact support within 14 days of purchase. Include your order email and what you tried so we can either help you adjust the plan or process the refund quickly.