Frequently asked questions
Questions people actually ask
What is CBT-I?
Cognitive behavioural therapy for insomnia, the first-line clinical treatment for chronic insomnia. Aphalia delivers it as a structured six-week programme.
What does the programme involve?
Sleep restriction and stimulus control prescribed from a real sleep diary and adjusted weekly, cognitive work on sleep anxiety, and a human coach reviewing every adjustment.
Why might it feel harder before it gets easier?
Weeks two and three are deliberately uncomfortable, because that is how the treatment works. The coaching is there to get you through that window.
How is progress measured?
With the same insomnia severity index clinicians use. Your score is shown to you every week.
Do I need a prescription?
No. The programme does not require a prescription.
What does it cost?
349 dollars for the full six-week programme with coaching, or 59 dollars a month for the self-guided version. There is a refund if your insomnia severity score does not improve.
Can employers offer it?
Yes. Employer benefit pricing is 12 dollars per employee per year.
Why should I trust the sleep efficiency calculator?
It is arithmetic on the averages you enter, worked out in your browser. It is not a diagnosis, a screening test or treatment advice, so talk to a doctor about any concern with your sleep. The free Sleep Efficiency Report works from seven logged nights.
How much of your time in bed are you actually asleep?
Put in the nights you logged, your time in bed and the time you lie awake, averaged from your sleep diary. See your time asleep, your time awake in bed and your sleep efficiency. Runs in your browser. No account, no card, no call.
Open the free toolIt runs in your browser. Aphalia never sees your inputs.