Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Sleep Reset
Eight weeks of structured method—not random tips—to rebuild your sleep with the most recommended insomnia therapy, exercise, and chrononutrition.
Sleep Reset is an 8-week programme for adults who struggle with sleep—whether it’s falling asleep, waking in the night, or starting the day tired. The core is inspired by CBT-I, the leading insomnia treatment according to top scientific bodies, backed by regular aerobic exercise and a realistic chrononutrition plan. AI tailors this to your sleep type, schedule, and fitness level, while a professional reviews your sleep diary and adjusts your plan each week.
Plan structure
Weeks 1–2 · Your Baseline
Begin by understanding your sleep: a daily 2-minute diary, working out your sleep efficiency, and learning the basics of sleep habits. You’ll start gentle exercise and adjust caffeine and dinner timings. No drastic changes—just data first.
Weeks 3–4 · Re-train Bed-Sleep Association
Stimulus control (bed for sleeping only; if you don’t nod off in around 20 minutes, get up) and a sleep window tailored to your real efficiency, conservatively and with professional oversight. Exercise increases to 4 days a week.
Weeks 5–6 · Mind and Body Favouring Sleep
You’ll tackle thoughts that fuel insomnia ('if I don’t get 8 hours, tomorrow will be a disaster') and build up your nightly wind-down routine. If your efficiency passes 85%, your sleep window is extended by 15 minutes per week. Chrononutrition challenges: hidden caffeine audit and earlier dinners.
Weeks 7–8 · Consolidate and Prevent Relapse
Consistent wake-up time (±30 minutes, 7 days a week), sustainable habits, and your own relapse-prevention plan: what to do if a bad patch returns.
Always with you · AI + Professionals
AI personalises your programme based on chronotype, work schedule, and fitness level; real psychologist, coach, and nutritionist review and adjust what a pre-recorded course cannot.
What's included
- 2-minute sleep diary each morning and sleep efficiency metrics in the app
- 8 weekly modules (20–30 min) inspired by CBT-I: sleep hygiene, stimulus control, sleep window, and working on disruptive thoughts
- Personalised sleep window reviewed and adjusted weekly by a professional based on your recorded efficiency
- Guided wind-down routine (10–15 min) to do before bed: breathing, progressive muscle relaxation, and body scan
- Personalised exercise plan: 3–5 days of moderate aerobic activity (30–40 min) and 2 light strength sessions per week
- Chrononutrition guidelines with weekly challenges: caffeine before 14:00, light Mediterranean-style dinners 2–3 hours before bed, and no alcohol as part of your sleep routine
Benefits
- A method you can trust: the core of the plan is based on CBT-I, the leading treatment for insomnia recommended by clinical guidelines, offering longer-lasting benefits than medication
- Three reinforcing pillars: mental techniques, regular aerobic exercise—the best-proven habit for sleep quality—and chrononutrition working together
- Real support: not a pre-recorded course; a professional reviews your diary and adjusts your sleep window every week
- Habits that last: you finish with a regular routine and a relapse prevention plan, not just a quick fix
Recommended for
Your typical week
One CBT-I module weekly (20–30 minutes: read or watch on Monday), nightly practice of the week’s technique with a 10–15 minute wind-down routine (4–6 breathing, progressive muscle relaxation or body scan), 2-minute daily sleep diary, and weekly review of your sleep efficiency with sleep window adjustments alongside a professional.
3–5 days a week: 3 sessions of moderate aerobic exercise (30–40 minutes: brisk walking, cycling, cross-trainer, or gentle jogging—able to talk but not sing) and 2 full-body light strength sessions of 20–25 minutes. Optional: 10 minutes of gentle mobility in the late afternoon or evening. Finish intense exercise at least 1 hour before bed, and morning natural light in outdoor sessions boosts your body clock.
Daily guideline, not a restrictive diet: last caffeine before 14:00; light Mediterranean-style dinner 2–3 hours before bed (veg, lean protein or fish, and whole grains); no alcohol in your sleep routine; stay hydrated mainly in the first half of the day to limit night waking; and a small snack before bed only if truly hungry (yoghurt, kiwi, or a handful of nuts). Each week has a concrete challenge.
Qué puedes esperar
- We monitor how long it takes you to fall asleep (sleep latency) with your daily diary; we aim for an average below 30 minutes
- We track your sleep efficiency (time asleep versus time in bed) week by week; the CBT-I guideline for good progress is 85% or above, though everyone progresses at their own pace
- We measure your Insomnia Severity Index (ISI) in week 1 and week 8 to show how your symptoms change—no guaranteed numbers
- We register how consistent your wake-up time is (target: same time ±30 minutes, 7 days a week) and count your minutes of moderate exercise per week, with the WHO’s 150–300 min as a reference range
Who this plan is NOT for
- People with suspected undiagnosed sleep apnoea (loud snoring with pauses in breathing, severe daytime sleepiness): medical assessment is needed, not a habits programme
- Anyone wanting to stop or reduce sleeping medication without advice from their prescribing doctor
- People with epilepsy, bipolar disorder, or pregnancy without prior consultation with their doctor: a sleep window is not suitable or must be adapted
- Those whose insomnia is a symptom of depression, clinical anxiety, or chronic pain without a professional assessment
This plan is an educational programme for sleep habits and does not replace medical or psychological diagnosis or treatment. If you snore loudly with pauses in breathing, fall asleep unintentionally during the day, have severe chronic insomnia, take medication for sleep, or have a medical or psychiatric condition (epilepsy, bipolar disorder, depression, pregnancy), consult your doctor before starting and do not change your medication by yourself. Temporary daytime drowsiness may occur in the first few weeks: take extra care when driving or operating machinery. Triwell’s professionals can provide guidance, but do not give clinical diagnoses through the app.
Frequently asked questions
How can I sleep better without relying on pills?+
The best-evidenced approach is cognitive behavioural therapy for insomnia (CBT-I): re-training your schedule, the association of bed with sleep, and tackling thoughts that keep you awake. That’s the core of this plan, supported by regular aerobic exercise and meal/caffeine timing that won’t sabotage your night. If you already take sleep medication, you can follow this plan, but any medication changes are always your doctor's decision.
I wake up in the night and can’t get back to sleep—will this help?+
Yes, that’s one of the main sleep patterns we address. Stimulus control (getting up if you can’t sleep after around 20 minutes) and a sleep window tailored to your efficiency are the CBT-I tools specifically for night-time waking, gradually and professionally monitored.
Is this better than taking melatonin to sleep?+
They are different. Melatonin can help in specific cases, like jet lag, but clinical guidelines don’t recommend it as first-line treatment for chronic insomnia—that’s the role of CBT-I, which has longer-lasting benefits. This plan follows that approach. If you take melatonin or other supplements, check with your doctor or pharmacist.
When will I notice a difference?+
Everyone’s different and it depends on your starting point. The first two weeks set your baseline, and the core techniques come in weeks 3–6, when many people start to see change in their diary. You may feel a bit more sleepiness at first as your sleep window adjusts—this is temporary and part of the process. We don’t promise numbers: we track your real progress.
Do I need experience with meditation or to be fit?+
No. The relaxation techniques are fully guided from scratch, and exercise starts easy (brisk walking counts) and adjusts to your level. The plan is suitable for all levels.
Does it replace medical or psychological treatment?+
No. This is an educational programme for sleep habits. If your insomnia is severe, you suspect apnoea (loud snoring with pauses), take sleep medication, or have a medical or psychiatric condition, you need assessment by your healthcare professional; this plan can complement, but never replace, their advice.
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