Who this is for
Adults with mild to moderate insomnia (trouble falling or staying asleep most nights for 2+ weeks) who want a structured starting point before considering CBT-I or medication. Not appropriate as a replacement for clinical care if symptoms are severe or persistent beyond 4 weeks.
Day 0: setup
Pick a wake time you can hold 7 days a week. Buy: blackout curtains or eye mask, earplugs or white noise, room thermometer (target 65 to 68 °F), basic sleep diary or app. Remove: TV from bedroom, phone charger from nightstand.
Days 1 to 3: foundations
Wake at chosen time daily. 15 minutes outdoor light within 30 minutes of waking. Caffeine cutoff at noon. No alcohol. Phone out of bedroom. 45-minute dim-light wind-down. Lights out at the same time each night. Log: time to bed, estimated sleep onset, wake-ups, wake time, subjective rating 1 to 10.
Days 4 to 7: stimulus control
Continue all foundations. New rule: bed is only for sleep and intimacy. If you are awake more than 20 minutes (going to bed OR middle of night), leave the bed, sit in dim light, return only when sleepy. Do this every time, even at 3 a.m. — this is the most important rule of the protocol.
Days 8 to 10: time-in-bed compression
Calculate average total sleep time from your week-1 diary. Set 'time in bed' to that number plus 30 minutes (minimum 6 hours). Example: averaging 5.5 hours? Time in bed becomes 6 hours. Hold wake time constant; push bedtime later to hit the new window. This builds sleep pressure rapidly.
Days 11 to 12: layer relaxation
Add a 5-minute breathing or body-scan practice at lights out. 4-7-8 breathing or progressive muscle relaxation both work. Do not skip the foundations or stimulus control — this layers on top.
Days 13 to 14: review and extend
Review your sleep diary. If sleep efficiency (time asleep / time in bed) is above 85 percent for 3 consecutive nights, extend time in bed by 15 to 30 minutes. If below 80 percent, hold current window for another week. If between, hold steady.
What 'success' looks like
Sleep onset under 20 minutes, fewer than 2 awakenings, total sleep 7 to 8 hours, daytime energy stable. Many people see partial improvement by day 7 and meaningful change by day 14. Sleep efficiency improvement is more reliable than total sleep time in the first 2 weeks.
What to do if it isn't working
First check adherence honestly — partial application produces partial results. If you held the protocol for 14 days with no improvement, escalate to structured CBT-I (therapist or app like Sleepio/Somryst) and ask your physician about a sleep study to rule out apnea or restless legs.
Maintenance after day 14
Keep the wake time, morning light, caffeine cutoff, cool/dark bedroom, and stimulus control rules permanently. Most people can relax the strict wind-down and time-in-bed compression once sleep stabilizes. Re-run the 14-day protocol any time sleep drifts for more than a week.
FAQ
Can I drink coffee in the morning? Yes — before noon. Can I exercise? Yes — daily is ideal, finished 3+ hours before bed. Can I nap? Only if essential, before 3 p.m., max 20 minutes. Should I track with a wearable? Optional — your diary matters more in the first 2 weeks.