Written by Martin Reed, MEd, CHES®, CCSH and last updated on January 25, 2019.
How effective is CBT for insomnia?
The Insomnia Coach course uses evidence-based cognitive and behavioral techniques (known as CBT-I) to improve sleep. These techniques are effective over the long-term because they teach you skills that will remain with you long after the course ends.
For this reason, in some of the case studies below, you will see data collected up to six months after a client has graduated. It is common for clients to enjoy continued improvements in their sleep long after they graduate from the course.
Individual results vary according to a number of factors, including the severity of an individual’s sleep problems, the accuracy of the sleep data they provide, their adherence to the course, and their willingness to make the changes necessary to improve their sleep. With that being said, some aggregate data appears below:
As of April 29, 2019:
On average, when comparing Week 1 sleep diary data with Week 8 sleep diary data, clients who complete the Insomnia Coach course enjoy:
- A 52% reduction in the amount of time it takes to fall asleep,
- A 44% reduction in the amount of time spent awake during the night,
- A 19% improvement in self-reported sleep quality,
- A 16% increase in sleep efficiency.
Upon completing the Insomnia Coach course, the average client:
- Falls asleep within half an hour,
- Spends less than 20 minutes awake during the night,
- Enjoys 6 hours and 11 minutes of sleep each night,
- Has a sleep efficiency of 89%.
Sleep quality improvements
- Upon enrollment, a client’s average self-reported sleep quality is 3.8 out of 10,
- Upon completing the course, the average sleep quality score is 6.8 out of 10,
- One month after the course, the average sleep quality score is 7.4 out of 10,
- Three months after the course, the average sleep quality score is 7.8 out of 10,
- Six months after the course, the average sleep quality score is 8 out of 10.
Sleep duration improvements
- Upon enrollment, a client’s average self-reported sleep duration is 5 hours and 22 minutes,
- Upon completing the course, the average nightly sleep duration is 6 hours and 11 minutes,
- One month after the course, the average nightly sleep duration is 6 hours and 29 minutes,
- Three months after the course, the average nightly sleep duration is 6 hours and 23 minutes,
- Six months after the course, the average nightly sleep duration is 6 hours and 30 minutes.
Ready to get started?
- Click the ‘Start Now’ button below and pay the enrollment fee
- Answer some questions about your sleep, then watch the first online video
- Fill out the provided sleep diary for one week, log in to submit it and watch the next video
- I’ll study your sleep diary to identify problems so we can fix your sleep problems permanently
- You’ll continue to learn new techniques to improve your sleep and get my support as you progress
The following case studies are examples of how the Insomnia Coach course has helped others. Your results may vary. All testimonials are genuine and no compensation was provided for these testimonials. These testimonials are the opinions of individuals and have not been evaluated by the FDA. Names may have been changed to protect client privacy. Testimonials may be edited or shortened for the sake of brevity or clarity.
Time spent living with sleep problems: 31 years
Primary sleep complaints: Difficulty falling asleep, daytime fatigue
When Ann enrolled in the Insomnia Coach course, she was taking sleeping pills and it would typically take her an hour to fall asleep at night. By the time she completed the course, she was falling asleep within half an hour. One month after completing the course, she reported falling asleep within 10 minutes of going to bed and she was no longer taking sleeping pills.
Progress chart: Time taken to fall asleep at night (in minutes)Ann’s comments
My sleep was something I focused on a lot; sometimes I made it the center of my life. I had seen my psychiatrist about my insomnia, and he told me I had a sleep phobia. True enough, but this information only made my insomnia worse. My stress level was through the roof! The frustration I felt was ongoing. I would run to my psychiatrist for pills — antidepressants and tranquilizers. Nothing ever helped.
The Insomnia Coach course got to the root of the issue. Simply put, I needed to learn that I cannot force sleep and that the more I focus on it, the worse it gets. The determination I put into other areas of my life cannot be applied to sleeping itself, but only to sleep-promoting habits.
I realized the course was working for me as soon as I got started. What I learned from Session 1 was so useful, that I knew I had come to the right place. Martin’s reassuring and knowledgable manner immediately put me at ease. I knew I would get the help I needed. Now I have graduated from the course, life looks more normal. There are no more crazy days of crazy thinking and excessive negativity, such as not wanting to celebrate my birthday or my husband’s because I had a miserable night’s sleep.
The Insomnia Coach course was life-changing and worth every penny.
Do you want to improve your sleep?
Time spent living with sleep problems: 1 year
Primary sleep complaint: Difficulty staying asleep
When Sara enrolled in the Insomnia Coach course, she was taking sleeping pills and would typically spend four hours lying awake during the night and only managed around three-and-a-half hours of sleep. By the time she completed the course, she was no longer taking sleeping pills, she was spending just 45 minutes awake during the night (this fell to zero, three months after she graduated) and she was enjoying six hours of sleep each night (this increased to seven hours within one month of course completion).
Progress chart: Time spent awake during the night (in hours)Progress chart: Nightly sleep duration (in hours) Sara’s comments
My sleep was so bad that basically when I woke up in the night — which I always did — I would not be able to get back to sleep at all without sleep meds. I would be shaking and crying the next morning before work. I dreaded the evening and bedtime. I was getting about three hours sometimes four hours each night for many months.
I was so stressed that I couldn’t improve my sleep at all without sleep meds. I was hugely anxious during the day and it was having a negative impact on my whole life.
The Insomnia Coach course was effective because it changed the way I think about sleep. I know if I stick to the strategies they can improve sleep. The important thing is it challenges your thought process and gives you behavior techniques to help improve sleep.
After about four to five weeks I had gained lots of confidence about sleep and actually started looking forward to bedtime. I knew I was able to sleep and started to not be as diligent with strategies that I had previously implemented. I was trying to get back to how I used to behave before insomnia. Now I realize it’s important to stick to routines in order to try to prevent relapses and to try not to return to panic and reassure myself that the strategies have worked so will, therefore, work again. I am more confident about my ability to sleep and feel a lot less stressed about sleep in general.
I would highly recommend this course. I was desperately anxious and low with my chronic insomnia and could not see any way out. The course is so helpful in making people aware of all the strategies you can begin to implement to help get much better sleep. It is very clear and offers excellent personal feedback. It provides lots of detail all about sleep and specific things you can do to improve sleep efficiency. It also reassures you that there is help as long as you are consistent with the strategies and to continue to implement them when needed in the future.
I really liked the prompt feedback as it was very detailed, personal and informative. I liked the reassurance from emails when I needed a specific question or concern addressed. I also like just knowing that Martin Reed was there to help and that I was no longer on my own.
Are you ready for a good night’s sleep?
Time spent living with sleep problems: 15 Years
Primary sleep complaints: Difficulty falling asleep, Difficulty staying asleep
When Kelly enrolled in the Insomnia Coach course, it would typically take her three hours to fall asleep at night and she would then wake during the night and spend another three hours lying awake, unable to fall back to sleep. By the time she completed the course, Kelly was falling asleep within ten minutes and spent less than 15 minutes lying awake during the night.
Progress chart: Time taken to fall asleep at night (in minutes)Progress chart: Time spent awake during the night (in hours) Progress chart: Nightly sleep duration (in hours)
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Occupation: Retired teacher
Time spent living with sleep problems: 6 years
Primary sleep complaints: Difficulty falling asleep, difficulty staying asleep, waking too early in the morning, unrefreshing sleep, daytime fatigue
When Mary enrolled in the Insomnia Coach course, it would typically take her three hours to fall asleep at night and she would manage just five hours of sleep. One month after completing the course, she was falling asleep within half-an-hour and she was enjoying six hours of sleep each night.
Progress chart: Time taken to fall asleep at night (in minutes)Progress chart: Nightly sleep duration (in hours) Mary’s comments
Before the Insomnia Coach course, my sleep was very depressing and causing me a lot of mental anguish. I would be up a lot at night reading hints online and would get more and more helpless. After a few weeks into the program, I found that the suggestions were actually helping — both my actual sleep and my mental outlook. The information was presented well and in a timely manner, and caused me to be more hopeful and less depressed about my sleep. I liked the pacing of the sessions which allowed me to concentrate on each one and practice before continuing on to the next concept.
Now it’s your turn!
Occupation: Real Estate Investor
Time spent living with sleep problems: 7 years
Primary sleep complaints: Difficulty falling asleep
When Jeff enrolled in the Insomnia Coach course, it would typically take him an hour to fall asleep at night and he would get around six hours of sleep — even though he was regularly taking sleeping pills. By the time he completed the course, he was falling asleep in around half-an-hour, he was getting roughly half-an-hour of additional sleep each night, and he was no longer taking sleeping pills.
Progress chart: Time taken to fall asleep at night (in minutes)Progress chart: Nightly sleep duration (in hours) Jeff’s comments
Before I started the Insomnia Coach course I was becoming more and more reliant on sleeping pills and lacked the confidence to fall asleep consistently. I had a lot of sleep anxiety and negative sleep thoughts. I didn’t feel like there were good answers, especially from one source until I found this course. Direct and unlimited contact to the coach was hands down, the best reason for enrolling in this course compared to other insomnia solutions. Having the ability to reach out for questions was the single biggest factor for my purchase.
I realized the course was actually working and improving my sleep during the middle of the course when I was able to string together three to four straight nights of falling asleep quickly and saw the results in my sleep diary. It felt empowering and I was proud of the progress and courage I had taken to work the course.
Now that I have graduated from the course, I feel great knowing that I have these tools moving forward. It’s a powerful feeling knowing that I know how to create good sleep habits and also have resources and tools in case I do struggle again. There is much less anxiety than before the course.
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Work with me. I will improve your sleep.
Enroll in my eight-week insomnia coaching course and you will rediscover what it feels like to enjoy natural, deep, restorative sleep so you can enjoy a happier life.
You will have more energy, you will want to spend more time with friends and family, and you will be more productive at work.
Are you ready to get rid of the anxiety and dread you feel at bedtime?
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