CBT‑I for chronic insomnia
to stop dreading bedtime
Fall asleep faster. Spend less of the night awake.
Still walks you through CBT‑I, the method clinical guidelines put first for chronic insomnia. In‑person courses cost hundreds. Clinic waitlists run months. This is the same method, on your phone, for $79 once.
No quiz paywall · No nightly score · Nothing to cancel
The method clinicians put first
The American Academy of Sleep Medicine gives multicomponent CBT‑I its only strong recommendation for chronic insomnia in adults. Everything else it lists is conditional.
The parts you reach for at 3am are free, forever. No card, no purchase.
The loop
Tired out of my mind. And still awake.
You don’t fall asleep anymore. You wait.
You lie down tired and your mind clocks in. You do the math on how many hours are left. You check the time, which makes it worse. By the third bad night you’re anxious about the fourth.
That loop is the problem, and it feeds itself. A rough night raises the stakes for the next one. You start trying harder to sleep, and trying harder is the one thing that keeps you awake.
Most sleep apps sell you a soundscape and a program behind a quiz, then hand you a score in the morning that tells you what you already know. None of that touches the loop.
Still works on the loop. It’s slow, and a little uncomfortable in week two. It’s also the first thing clinicians reach for.
How it works
A method, not a soundscape.
Step one
Log your nights, roughly.
Every morning, tap a few bands for when you were down and how the night went. It takes under a minute. No exact clock times, because watching the clock is part of what is keeping you up.
Last night
How long did it take to fall asleep?
- Under 15m
- 15 to 30m
- 30m to 1h
- Over 1h
Step two
Get a sleep window.
After a week of nights, Still gives you a set wake time and a window to be in bed. It’s snug at first, on purpose. This is the part that does the work, and we tell you how hard it feels before you pay, not after.
Tonight's window
11:10
wake at 6:40
Wind downStep three
Adjust every week.
As your nights get more solid inside the window, Still widens it, a little at a time. Six weeks, then the program ends, because there’s no subscription to lapse.
Alongside the program
The parts you reach for at 3am.
The guide
Why is my window so short?
Because you’ve been in bed about eight hours and asleep about five of them. We start the window near the sleep you’re already getting, then widen it.
from your diary, nights 9 to 23
A guide that’s awake at 3am.
Ask it why a rule exists or what to do about last night, and it answers from your own diary numbers, not a script. It’s AI, and we say so. It stays inside the method and never plays doctor.
Awake right now
- A short, dull read
- Rain
- Tide
no clock on this screen, on purpose
Something to do when you can’t sleep.
The rule is to get out of bed when you’re wide awake, so Still gives you a quiet, offline place to go: a short, dull read on a dim screen, or rain or tide if sound helps. No news, no feed.
One change at a time
1 / wkStill adds one habit a week instead of dumping the whole protocol on you at once. The programs people finish do it this way.
No score to wake up to
0No sleep grade, no recovery percentage to chase. You get your own numbers over weeks, so you can see the trend. You never get a verdict on last night.
No wearable required
phoneStill runs on a morning note that takes under a minute. No ring, no watch, nothing to charge before bed.
Who it’s for
Three ways a night goes wrong.
You can’t fall asleep
The window does the work
A set wake time and a snug window in bed, widened as your nights get more solid. This is the part of CBT‑I that moves how fast you fall asleep.
wk 2You wake at 3am
Somewhere to go at 3am
A dim, offline read and a familiar sound, so getting out of bed is a place rather than a punishment. This part is free, forever.
3amCBT‑I already failed you
A window that holds when you struggle
Most protocols cut your time in bed further exactly when you’re struggling. Still holds the window where it is, and a pause doesn’t restart your six weeks.
pauseThe billing part, up front
What a CBT‑I program usually costs.
Still is $79, paid once through your app store. The number is on this page and on the first screen of the app, before the quiz. Nothing renews, so there’s nothing to cancel.
| Still | Sleep Reset | Stellar Sleep | |
|---|---|---|---|
| Price | $79 once | $19 wk 1, then $297/mo | from $188 |
| One payment, not a subscription | Yes | No | No |
| Nothing renews, nothing to cancel | Yes | No | No |
| A free tier that never expires | Yes | No | No |
Competitor prices as published by each vendor on 25 July 2026: thesleepreset.com/sleep-reset-pricing and stellarsleep.com/faqs. $79 is the USD price; your store shows the local equivalent.
Evidence
The evidence, including the parts we’d rather skip.
Every line below has a source, and some of them cut against us. We’re describing a method here, not selling a medical device.
The most recent European guideline, updated in 2023, reaches the same place: CBT‑I first, delivered in person or digitally, and medication only if that has not worked.
Getting it in person is the hard part. A course with a trained clinician runs hundreds to over a thousand dollars, and clinic waitlists run months. That gap is why apps like this exist.
Programs with nobody on the other end have been tested on their own. A 2025 review pooling 29 trials found moderate to large improvements in insomnia severity, and found them less effective than the same program with a therapist attached. You should know both halves of that.
The honest part: in trials, CBT‑I moves how fast people fall asleep and how much the night distresses them more than it moves total hours slept. Across 87 trials, total sleep time was the smallest effect of all. We won’t promise you more hours. We will help you spend less of the night awake and anxious.
It doesn’t work for everyone, and we don’t pretend otherwise. If your sleep problem might be something else, sleep apnea, a medication, pain, or you have gone several nights with almost no sleep, talk to a doctor before you start a program like this.
Still screens for a few of these at the start and points you toward a clinician if it sees one.
Questions
The hard ones, answered straight.
Is this therapy?
No. Still is a self‑guided program based on CBT‑I techniques. It’s not a therapist, a diagnosis, or a replacement for care. If you’re working with a clinician, Still sits alongside that. If you need one, we’ll help you find one.
How long does it take?
Six weeks: a baseline week of diary, then five weeks of the window work, which usually starts feeling different around week three or four. Then the program ends, and the habits are yours. It ends when your sleep holds.
Will I sleep more hours?
Maybe, but that’s not what we promise, and any app that does is bluffing. CBT‑I is built to help you fall asleep faster and spend less of the night wired and awake, so your days feel better. More total sleep sometimes follows. We won’t put a number on it.
Is the guide a real person?
It’s AI, and we tell you that up front. It reads your diary and the program, answers from your actual numbers, and stays inside the method. It comes with the program and it’s with you while your program is active. It won’t give you medical advice or wander off script. If you want a human clinician, we’ll point you to a directory.
Does the sleep window make things worse before better?
For some people, the first week or two are harder before they’re easier. That’s expected, and Still tells you when to brace for it instead of letting you think the app is backfiring. If a week is rough, the guide walks you through it, and you can pause.
I fall asleep fine but wake at 3am. Does this help me?
Yes, and most apps ignore you. The 3am library and the get‑out‑of‑bed work are built for exactly this. CBT‑I handles waking in the night, not only trouble falling asleep.
Do I need an Oura ring or an Apple Watch?
No. Still runs on a morning note that takes under a minute. No wearable required, on purpose.
What if CBT‑I already failed me?
Fair. A lot of people say it didn’t help, or that a rigid program made things worse. Still is built softer on exactly those parts, and it screens at the start for people who should be doing this with a clinician rather than an app. It still might not be your answer, and we’d rather say that than oversell it.
What does it cost?
It’s $79, once, through your app store. Not a subscription. You’ll see the price on the first screen, before any quiz. $79 is the US price and your store shows the local equivalent. Nothing renews, so there’s nothing to cancel. And the 3am library, the morning diary, the sleep sounds, and the safety check are free, forever, purchase or not.
Is my sleep data private?
Your diary is yours. We don’t sell it, and there’s no ad network in the app. Full details in the privacy policy.
Still
The insomnia program that ends.
Six weeks. $79, once, on the screen before any quiz.
The 3am library, the morning diary, the sleep sounds, and the safety check are free, forever, purchase or not.
No quiz paywall · No nightly score · Nothing to cancel