Sleep Reset FAQs

Sleep Reset is the world’s first digital, personalized sleep clinic, which treats end-to-end insomnia and obstructive sleep apnea. The program improves sleep and reduces sleep anxiety with the most effective methods from top-tier sleep clinics, including strategies based on Cognitive Behavioral Therapy for Insomnia (CBT-I) as well as Obstructive Sleep Apnea (OSA) diagnostics and treatment. It’s a life-long solution to sleep better, without pills or melatonin – which means no grogginess, side effects, or dependency. The program was designed in partnership with leading experts from top sleep clinics and universities.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment that addresses the thoughts and behaviors that perpetuate insomnia. It is recommended as the first-line treatment for chronic insomnia by the American Academy of Sleep Medicine and the American College of Physicians — ahead of medication. Sleep Reset is built on CBT-I principles.

Most sleep apps offer generic sleep hygiene tips or white noise. Sleep Reset is a structured program: you can opt for the plan which comes with a dedicated sleep coach, and across all plans you get a personalized sleep plan built around your specific sleep problem, and daily check-ins to adjust that plan as you progress. It's closer to working with a sleep specialist than using an app.

Yes. CBT-I has decades of clinical research behind it. Studies consistently show it is more effective than sleep medication for long-term outcomes and produces lasting results — whereas medication typically only works while you're taking it. Sleep Reset's CBT-I program has been clinically proven to be 3x more effective than sleeping medications like Ambien.

Access. There are very few CBT-I trained therapists relative to the number of people with insomnia, sessions are expensive, and many people don't know it exists. Most doctors default to prescribing medication because it's faster to prescribe than to refer to a specialist. Sleep Reset was built specifically to close that access gap.

No. Sleep Reset's CBT-I based program is entirely drug-free. The program works by addressing the behavioral and psychological patterns that cause chronic insomnia — things like irregular sleep schedules, time spent awake in bed, and anxiety around sleep — rather than chemically inducing sleep.

You can take our expert-designed sleep assessment and sign up for your personalized program here.

Sleep Reset is designed for people who struggle with sleep problems — difficulty falling asleep, waking up in the middle of the night, waking too early, or consistently feeling unrefreshed. It works especially well for people who have tried basic sleep hygiene (no screens before bed, cutting caffeine) and haven't seen lasting results.

Sleep Reset's CBT-I based program is designed for children 14 years old and up. Children under 18 years old are required to have parental consent before proceeding.

Yes. Many Sleep Reset members start the program while taking sleep aids. The program is designed to reduce reliance on medication over time, not to require you to stop immediately. Always consult your doctor or a Sleep Reset clinician before changing any medication routine.

Both. If you have a clinical insomnia diagnosis, Sleep Reset is built around the same CBT-I methods your doctor would recommend. If you have general poor sleep — difficulty winding down, inconsistent sleep quality, fatigue during the day — the program addresses those patterns too. Additionally, if you have Obstructive Sleep Apnea, Sleep Reset can help you treat that as well!

Yes. Sleep anxiety (the cycle of worrying about not sleeping, which then makes it harder to sleep) is one of the most common drivers of chronic insomnia, and it's directly addressed in the Sleep Reset CBT-I based program through cognitive restructuring techniques and stimulus control — core components of CBT-I.

Yes. Sleep Reset works with you to build a plan around your actual schedule, not an idealized one. Shift workers, frequent travelers, and people with variable work hours are a common use case.

After an intake assessment about your sleep history and patterns, we build a personalized sleep plan, which typically includes sleep schedule adjustments, stimulus control techniques, relaxation strategies, and cognitive work around sleep beliefs. You check in with your coach daily (which is an premium feature), and the plan is adjusted every 5 days based on your progress.

Hundreds of thousands of members have already improved their sleep with Sleep Reset’s program! Over 90% of members find Sleep Reset effective at the end of the 28 day program. Sleep Reset members sleep better in weeks, without pills, grogginess, or other side effects. On average, members report 1.5 hours more total sleep time per night, 53% less time needed to fall asleep, and 41% fewer middle-of-the night awakenings.

Start by taking our free expert-designed assessment  here to find out the root causes of your sleep issues or sleep anxiety. You’ll be matched with your dedicated sleep provider (a real human!) who will build your program based on your results. Our program is most effective when used every day to track your sleep, complete your daily sleep lesson, wind down before bed, and communicate with your sleep coach via text. You can access the program via your app on your iOS or Android mobile device.

Yes. A wearable is not required. The sleep diary within the app is the primary tracking tool — wearables are supplementary.

Currently Sleep Reset is only available on iOS and Android mobile devices.

Yes. Sleep Reset offers at-home sleep apnea testing. You don't need to visit a sleep lab or get a referral from your primary care doctor. The test is done in your own home, and Sleep Reset's clinicians review the results and provide a diagnosis.

Yes. Sleep Reset clinicians prescribe and manage CPAP therapy and oral appliances for patients diagnosed with sleep apnea. The full diagnostic and treatment pathway — from testing through treatment — happens within Sleep Reset, without needing to piece together care from multiple providers.

Sleep apnea diagnosis, and treatment at Sleep Reset is conducted by licensed clinicians — not coaches. This is a medically supervised process. Sleep coaches handle the behavioral insomnia program; clinicians handle the sleep apnea diagnostic and treatment side.

Sleep Reset clinicians offer CPAP (continuous positive airway pressure) therapy and oral appliances. The right treatment depends on the type and severity of your sleep apnea, which is determined through the diagnostic process. Sleep Reset clinicians work with you to find the option that fits your needs and that you can actually tolerate long-term.

Yes! Sleep Reset can take you from suspicion to diagnosis to treatment entirely through their platform, with licensed clinicians managing your care. You don't need a sleep lab referral, a separate ENT, or a separate CPAP supplier. Complex cases — such as those requiring in-lab polysomnography or surgical evaluation — may still need a specialist referral.

Sleep Reset sends you a home sleep apnea test (HSAT) kit. You wear it while you sleep at home, it records data about your breathing, oxygen levels, and sleep patterns overnight, and you return it. Sleep Reset's clinicians then analyze the results and discuss the findings with you — including whether you have sleep apnea, what type, and how severe it is.

For diagnosing obstructive sleep apnea — the most common type — at-home sleep apnea tests are clinically validated and widely used by sleep medicine physicians. They are accurate enough to diagnose most cases of OSA and determine severity. In-lab polysomnography is typically reserved for complex cases, suspected central sleep apnea, or when other sleep disorders need to be ruled out simultaneously.

Common signs that warrant a sleep apnea test include: loud snoring, gasping or choking during sleep (often reported by a partner), waking with a dry mouth or headache, feeling unrefreshed after a full night of sleep, excessive daytime sleepiness, or difficulty concentrating. You don't need to have all of these — if two or three apply, testing is appropriate. Sleep Reset's intake process can help you determine whether a sleep apnea evaluation makes sense for your situation.

Yes. Many people with sleep apnea don't know they snore or stop breathing because they live alone or sleep alone. The home sleep apnea test captures objective data — breathing patterns, oxygen desaturations, respiratory events — that don't depend on a bed partner's observations. If you're waking unrefreshed, fatigued during the day, or have other symptoms, a test is worthwhile regardless of whether someone has witnessed your sleep.

A negative result means sleep apnea isn't the cause of your sleep problems — which is actually useful information. Many people with chronic insomnia, unrefreshing sleep, or fatigue don't have sleep apnea; their issues are behavioral and cognitive. If your apnea test is negative, Sleep Reset's CBT-I based  program directly addresses those causes.

Yes. Sleep Reset clinicians can prescribe CPAP following a sleep apnea diagnosis. You don't need to obtain a separate prescription from a primary care doctor or sleep specialist.

Yes. Getting a CPAP prescription is only part of the process — many people struggle with mask fit, pressure settings, and acclimating to sleeping with the device. Sleep Reset clinicians support you through setup and ongoing management, adjusting your treatment as needed rather than handing you a prescription and leaving you to figure it out.

An oral appliance is a custom-fit mouthpiece that repositions the jaw and tongue during sleep to keep the airway open. It's an effective alternative to CPAP for mild to moderate obstructive sleep apnea, and is often preferred by people who find CPAP uncomfortable or difficult to tolerate. Sleep Reset clinicians can prescribe oral appliances as part of your treatment plan.

Yes! Oral appliances are appropriate for mild to moderate obstructive sleep apnea and are increasingly prescribed as a first-line option — not just a backup. Sleep Reset clinicians can evaluate your specific situation and recommend the treatment most likely to work for you and that you'll actually use consistently, which is ultimately what determines outcomes.

Yes, and it's more common than most people realize. The combination is called COMISA (comorbid insomnia and sleep apnea) and it's estimated to affect roughly 30–50% of people with sleep apnea. The two conditions can worsen each other: sleep apnea fragments sleep and creates arousal, which can trigger or worsen insomnia patterns; and insomnia-related hyperarousal can make sleep apnea symptoms worse. Sleep Reset treats both.

Not necessarily. Many people who start CPAP therapy still experience insomnia symptoms even as their apnea improves. This is because insomnia often develops its own behavioral and cognitive patterns — conditioned wakefulness, anxiety around sleep, irregular schedules — that persist independently of the apnea. Treating both simultaneously produces better outcomes than treating either in isolation. Sleep Reset's platform is specifically designed to do this.

Yes. This is one of Sleep Reset's core differentiators. Most sleep care is fragmented: you might see a sleep specialist for apnea and a separate therapist for insomnia — if you can get access to either at all. Sleep Reset has clinicians managing the apnea diagnostic and treatment side and coaches delivering the CBT-I insomnia program on the same platform. For the large portion of people dealing with both, this integrated approach is something that doesn't otherwise exist at this price point or accessibility.

A traditional sleep clinic typically involves an in-person consultation, a referral process, a waiting period for an in-lab sleep study, and then a separate appointment to discuss results. The process can take months and multiple office visits. Sleep Reset delivers the same diagnostic outcome — a clinician-reviewed sleep apnea test and treatment plan — through a home-based process with significantly less friction, cost, and wait time.

Current clinical guidance suggests that both should be treated concurrently rather than sequentially. Treating apnea alone often leaves insomnia unresolved; and untreated insomnia can undermine CPAP adherence. Sleep Reset's integrated model — clinicians for apnea, coaches for insomnia — handles this without you having to coordinate between separate providers.

Purchasing a CPAP without a diagnosis or proper titration is not recommended and in the US requires a prescription. More importantly, an uncalibrated CPAP at the wrong pressure setting can be ineffective or even counterproductive. Sleep Reset provides the diagnostic step, the prescription, and the ongoing clinical management — not just the device. The goal is treatment that works, not just access to equipment.

Sleep Reset is available internationally, but please note that your coach will be located in the United States, and will be available for messaging during standard United States business hours M-F. Our coaches are all English-speaking only at this time.

Definitely! We offer different treatment options and you can use insurance for your Clinician Visits. We are in network with several insurance plans and are constantly expanding coverage. You’ll be able to enter your insurance information into our insurance checker at the end of our sleep assessment to determine if you’re in network. Depending on your coverage, you may or may not owe some costs related to copays, coinsurance, or your deductible after billing.

If you're not in network today, we can provide you with a superbill which you can submit to your insurance for out of network reimbursement.

Clinical research shows that effective behavior change takes about one month for long-lasting results. It can take time to fix sleep issues – which may have persisted for years, or even your whole life!

Most members see meaningful improvement within 4–6 weeks. The core program runs for several weeks, with ongoing support available after that. CBT-I — the method the program is based on — typically produces results within 6–8 weeks in clinical settings.

Yes. Tracking your sleep is a core part of the program. Sleep Reset makes this simple through the app, and we use that data to adjust your plan. The sleep diary is one of the most evidence-backed tools in CBT-I — it reveals patterns that aren't obvious in the moment.

Our dedicated sleep coaches are trained therapists and behavioral health and wellness professionals with years of coaching experience. They have a broad range of experience in working with individuals on sleep, as well as other areas including psychology, functional medicine, nutrition, movement, stress management, mindfulness, and more. Based on your assessment results, you will be matched with a coach who has worked with people with similar sleep issues, demographics, and lifestyle.Your coach is available via text in your program app. You can send a message to your coach anytime. They will respond to your message within 24-48 hours, during standard US business hours Monday-Friday.

Your program includes access to a dedicated, trained sleep coach – a real human! Sleep Reset brings you strategies based on CBT-I, yet it is actually much more affordable than CBT-I treatment at an in-person sleep clinic, which is the only other sleep solution proven to have long-term results. A sleep clinic costs about $5,000 and in-person CBT-I is usually delivered over 6 to 12 weekly face-to-face sessions at $75-$150 per session...that’s $1,800 approximately!

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The clinically recommended alternative to sleep medication is Cognitive Behavioral Therapy for Insomnia (CBT-I). Unlike medication, CBT-I addresses the root causes of insomnia rather than chemically inducing sleep, and its results are lasting — they don't stop when you stop treatment. Sleep Reset delivers CBT-I through a personal sleep coach, making it the most accessible way to get this treatment without a therapist referral or waitlist.

Both Sleep Reset and Sleepio are based on CBT-I. The core difference is medical advancement and coaching: Sleepio has a bare bones program with 1 min curriculum each day and uses an animated virtual therapist to guide you through a fixed program. Sleep Reset has a comprehensive, best-in-class curriculum and pairs you with a real human coach if you opt for this option.

Sleepio is also not available directly to consumers while Sleep Reset is and prioritizes that accessibility.

A licensed CBT-I therapist is the gold standard — but most people can't access one. There are fewer than 1,000 certified CBT-I providers in the US, sessions cost $150–$300 each out of pocket, and waitlists are common. Sleep Reset closes that access gap: same evidence-based methodology, human coaching, a fraction of the cost, and no waitlist.

Melatonin helps regulate your circadian rhythm and can be useful for jet lag or shifting your sleep schedule. It does not treat insomnia. If you're lying awake at night, waking at 3am, or feeling unrefreshed despite adequate time in bed, melatonin is unlikely to help — because those are behavioral and cognitive problems, not a melatonin deficiency. Sleep Reset addresses the actual mechanisms behind those issues.

Books can contain the same principles Sleep Reset uses — and are worth reading. The gap is implementation. Knowing the principles of sleep restriction or stimulus control is different from having a coach calculate your personalized sleep window, check your diary daily, and adjust the plan when you hit a rough week. Most people who read CBT-I books don't fully implement them. Coaching exists to solve that problem.

If you've tried melatonin, sleep hygiene changes, white noise, blackout curtains, magnesium, and sleep apps — and still can't sleep consistently — the missing piece is almost always behavioral and cognitive intervention, not another supplement or tool. CBT-I, which is what Sleep Reset is built on, was specifically designed for chronic insomnia that hasn't responded to other approaches.

Waking in the early morning hours (typically 2–4am) and being unable to return to sleep is one of the most common insomnia presentations, and it has a specific name: sleep maintenance insomnia. It's often driven by a combination of light sleep in the second half of the night (when REM is more frequent), underlying anxiety that activates as sleep pressure fades, and conditioned arousal — your brain has learned to wake up and stay alert at that time. CBT-I techniques, specifically stimulus control and cognitive restructuring, directly target this pattern. Sleep Reset's program addresses early-morning waking as a core use case.

This is called paradoxical insomnia or conditioned arousal. Your nervous system has associated the bedroom and the act of trying to sleep with wakefulness and frustration. Over time, the more effort you put into sleeping, the more alert your brain becomes — because effort itself is a signal of wakefulness. This cycle is one of the primary things CBT-I is designed to break, through stimulus control (retraining your brain's association with the bed) and paradoxical intention techniques.

This usually reflects a combination of anticipatory anxiety (Sunday night dread activating your stress response before the week), an inconsistent sleep schedule that disrupts your circadian rhythm, and possibly sleep debt recovery on weekends that throws off your schedule further. Irregular sleep timing is one of the most underappreciated drivers of chronic sleep problems. Sleep Reset builds a consistent sleep schedule as a foundation of the program, even for people with work stress as a primary trigger.

Frequent nighttime wakings that you remember are usually a sign of fragmented, shallow sleep — often caused by stress, an inconsistent schedule, or spending too much time in bed relative to your actual sleep need. Sleep restriction therapy, a counterintuitive but well-researched CBT-I technique, is highly effective for this pattern. Sleep Reset coaches use sleep restriction as a core tool, calibrated to your specific sleep data.

If you're sleeping long enough but waking unrefreshed, the issue is likely sleep quality rather than quantity. Common culprits include fragmented sleep (brief wakings you don't fully remember), too much time in light sleep stages, sleep apnea (which warrants a medical evaluation), or mistiming your sleep relative to your circadian rhythm. Sleep Reset can address behavioral and schedule-related causes. If sleep apnea is suspected, a sleep study should come first which you can also do via Sleep Reset.

Racing thoughts at bedtime are a hallmark of hyperarousal — your nervous system is in an activated state when it needs to be winding down. This is directly addressed in CBT-I through cognitive techniques (restructuring the anxious thoughts about sleep), stimulus control (getting out of bed if you're not sleepy, so your bed stops triggering wakefulness), and scheduled worry time earlier in the evening. Sleep Reset coaches work through all of these with you.

Yes. Menopause-related insomnia is one of the most common sleep complaints in women over 40, driven by hormonal changes, night sweats, and increased anxiety. While hormonal factors play a role, the behavioral and cognitive patterns that perpetuate the insomnia respond well to CBT-I — the method Sleep Reset uses. Many Sleep Reset members are perimenopausal or postmenopausal women.

Yes. Anxiety and insomnia are deeply intertwined — anxiety makes sleep harder, and poor sleep increases anxiety. CBT-I doesn't just address sleep behavior; the cognitive component directly targets the anxious thought patterns around sleep ("I'll be ruined tomorrow if I don't sleep," "I haven't slept in three days") that maintain the insomnia cycle. Sleep Reset coaches are trained to work through this cognitive layer.

CBT-I has research support for insomnia comorbid with depression, and treating the insomnia often has positive effects on mood. Sleep Reset is not a mental health treatment and does not replace therapy or psychiatric care — but if insomnia is a significant part of your experience, addressing it through CBT-I is appropriate and can complement other treatment. Consult your mental health provider if you have active depression.

Adults with ADHD frequently struggle with sleep — particularly falling asleep at a consistent time, difficulty winding down, and delayed sleep phase (a tendency toward late sleep timing). Sleep Reset can help with the behavioral and scheduling components of these problems. Delayed sleep phase specifically responds well to the circadian-based interventions coaches use. Medication-related sleep effects are something to discuss with your prescribing doctor.

Pregnancy-related insomnia is common, especially in the third trimester. The behavioral and cognitive components of CBT-I are safe during pregnancy — unlike most sleep medications. Sleep Reset does not address physical discomfort, frequent urination, or other pregnancy-specific factors, but if anxiety, racing thoughts, or conditioned wakefulness are contributing to your sleep problems, the program can help. Consult your OB or midwife before starting any new program during pregnancy.

Yes. Sleep disruption after loss is extremely common, often driven by intrusive thoughts, emotional activation at night, and the loss of comforting routines. While grief itself requires its own processing — ideally with a therapist — the sleep-specific behavioral patterns that develop during grief respond well to CBT-I. Sleep Reset can address the sleep component while you pursue grief support separately.

Sleep disruption is one of the most commonly reported long COVID symptoms. The mechanisms are not fully understood, but many long COVID patients develop conditioned insomnia — meaning the behavioral patterns of poor sleep persist even after the underlying viral effects improve. The CBT-I components of Sleep Reset address those conditioned patterns. Long COVID is a medical condition, and working with your healthcare provider remains important.

Yes, Sleep Reset provides world class sleep care with real, Board-Certified sleep clinicians, a clinically-proven CBT-I based program, and medical-grade sleep apnea diagnostics and treatment.

Sleep Reset's insomnia program is built on CBT-I, which is the most evidence-backed behavioral treatment for insomnia in existence, with decades of clinical research behind it. The program was developed with sleep medicine researchers and clinicians. Member outcome data is published on the company's website. The core question isn't whether the methodology works — it does — but whether you'll follow through with it, which is what the coaching structure is designed to support.

The app is the delivery mechanism, not the treatment. The treatment is CBT-I delivered by a human coach. Plenty of ineffective sleep apps exist — they offer passive tools like sounds or generic tips that don't change the underlying behavioral patterns. Sleep Reset is different because it involves an active, personalized intervention with a coach who adjusts your plan. The research on digital CBT-I (dCBT-I) programs with human guidance shows outcomes comparable to in-person therapy.

No. CBT-I is effective for chronic, long-standing insomnia — in many studies, the participants had been struggling for years. Duration of insomnia does not predict poor response to CBT-I. What matters is consistent engagement with the program.

Yes, absolutely! We are excited to offer Sleep Reset as an eligible expense for your Health Savings Account (HSA) or Flexible Spending Account (FSA). Make the most of your pre-tax dollars to invest in better sleep.

It's easy! Take our comprehensive sleep assessment and use your HSA/FSA card at the checkout.

For any questions or assistance, please contact our dedicated customer support team at help@thesleepreset.com. We are here to help you make the most of your Sleep Reset experience.

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