{"entries":[{"key":"product_name","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"TRAIL OFF"},{"key":"tagline","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"Self-hypnosis for falling asleep, and an honest answer about whether it works for you."},{"key":"m_headline","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Self-hypnosis to help you fall asleep."},{"key":"m_subhead","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"Falls somewhere between works great and does nothing. We'll tell you which within a week."},{"key":"m_free_promise","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"If it doesn't work for you, we say so."},{"key":"m_cta","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Start tonight"},{"key":"m_what_it_is_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"What it is"},{"key":"m_is_1","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"An eleven-minute recording you play in bed."},{"key":"m_is_2","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"One calm voice, the same script every night, no music."},{"key":"m_is_3","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"It fades out instead of ending. You're meant to be asleep first."},{"key":"m_hear","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Hear a bit of it"},{"key":"m_hear_stop","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Stop"},{"key":"m_what_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"What you do"},{"key":"m_what_1_when","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Tonight"},{"key":"m_what_1","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Press play with the lights off."},{"key":"m_what_2_when","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Each morning"},{"key":"m_what_2","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Two taps. How long you took to fall asleep, and whether you heard the end."},{"key":"m_what_3_when","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Night seven"},{"key":"m_what_3","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"We compare your last three nights against where you started."},{"key":"m_evidence_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"What the evidence says"},{"key":"m_claim_a","tag":"cited","evidence":"onset-latency-hypnosis","resolves":true,"source":"Chamine I, Atchley R, Oken BS. Hypnosis Intervention Effects on Sleep Outcomes: A Systematic Review. J Clin Sleep Med. 2018;14(2):271-283.","text":"Of 24 trials, 58% found a benefit and 29% found none."},{"key":"m_claim_b","tag":"cited","evidence":"hypnotisability-is-a-stable-trait","resolves":true,"source":"Piccione C, Hilgard ER, Zimbardo PG. On the degree of stability of measured hypnotizability over a 25-year period. J Pers Soc Psychol. 1989;56(2):289-295.","text":"Which group you're in isn't about effort. Retested on the same people, hypnotic responsiveness barely moved in twenty-five years."},{"key":"m_claim_sham","tag":"cited","evidence":"hypnosis-vs-sham","resolves":true,"source":"Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH. Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2015;23(5):719-732.","text":"It beat a waiting list. It didn't beat a sham recording."},{"key":"m_claim_c","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"So we don't claim it works. We measure whether your number moves."},{"key":"m_measure_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"What we don't claim"},{"key":"m_measure_body","tag":"cited","evidence":"self-report-overestimates-latency","resolves":true,"source":"McCall WV, Turpin E, Reboussin D, Edinger JD, Haponik EF. Subjective estimates of sleep differ from polysomnographic measurements in obstructive sleep apnea patients. Sleep. 1995;18(8):646-650.","text":"One number: how long you say it took to fall asleep. Not sleep quality, not depth, not recovery. And it's your estimate, not a measurement."},{"key":"m_not_body","tag":"cited","evidence":"cbti-first-line","resolves":true,"source":"Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016;165(2):125-133.","text":"This doesn't treat insomnia. That's a diagnosis, and the first-line treatment for it is CBT-I. The guide points you there."},{"key":"m_evidence_link","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Where the evidence comes from"},{"key":"ob_scope_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Before you start"},{"key":"ob_scope_body","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"A tool for falling asleep faster. Not medical care. It doesn't treat sleep disorders."},{"key":"ob_age","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"I'm 18 or older"},{"key":"ob_baseline_q","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"On a normal night, how long does it take you to fall asleep?"},{"key":"ob_baseline_why","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"The whole week gets measured against this. Guess honestly, not generously."},{"key":"ob_nights_q","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"How many nights a week is it hard?"},{"key":"ob_breathing_q","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Has anyone said you snore loudly, gasp, or stop breathing in your sleep?"},{"key":"ob_breathing_optional","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Optional. It only affects whether we suggest seeing a doctor."},{"key":"ob_induction_q","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Pick one. You'll use the same one all week."},{"key":"ob_induction_why","tag":"cited","evidence":"onset-latency-hypnosis","resolves":true,"source":"Chamine I, Atchley R, Oken BS. Hypnosis Intervention Effects on Sleep Outcomes: A Systematic Review. J Clin Sleep Med. 2018;14(2):271-283.","text":"Sticking with one tends to work better than variety."},{"key":"ob_start","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Start tonight"},{"key":"ob_toofast_title","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"You probably don't need this."},{"key":"ob_toofast_body","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"You're asleep in under ten minutes already. There's no room left to improve, and we couldn't tell a real effect from a normal night. You can do the week anyway, but we won't be able to tell you it worked."},{"key":"ob_toofast_continue","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Do it anyway"},{"key":"ob_toofast_leave","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Fair enough"},{"key":"nudge_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Worth mentioning to a doctor"},{"key":"nudge_body","tag":"cited","evidence":"apnea-referral","resolves":true,"source":"Kapur VK, Auckley DH, Chowdhuri S, Kuhlmann DC, Mehra R, Ramar K, Harrod CG. Clinical Practice Guideline for Diagnostic Testing for Adult Obstructive Sleep Apnea: An AASM Clinical Practice Guideline. J Clin Sleep Med. 2017;13(3):479-504.","text":"Loud snoring, gasping, or pauses in breathing are worth raising with a doctor. Some causes of broken sleep aren't things a recording can help with."},{"key":"nudge_ok","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Understood"},{"key":"nudge_still_use","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"You can still use the app."},{"key":"n_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Tonight"},{"key":"n_ready","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Press play when you're lying down with the lights off."},{"key":"n_no_driving","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Not while driving."},{"key":"n_trailoff","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"It fades out instead of ending. Nothing to do afterwards."},{"key":"n_play","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Play"},{"key":"n_locked_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Tomorrow night"},{"key":"n_locked_body","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"One a night. Spacing them out is the practice."},{"key":"n_placeholder_voice","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"This build uses a synthetic placeholder voice, not the real recording. A person replaces it before launch."},{"key":"mo_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"This morning"},{"key":"mo_latency_q","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"How long did it take you to fall asleep?"},{"key":"mo_heard_q","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Did you hear the end of the session?"},{"key":"mo_heard_yes","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Yes"},{"key":"mo_heard_no","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"No"},{"key":"mo_heard_notplayed","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Didn't play it"},{"key":"mo_heard_why","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"Missing the end is a good sign. It's the half your memory can't fudge."},{"key":"mo_done","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Done"},{"key":"mo_thanks","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"That's it. See you tonight."},{"key":"mo_chart_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Your nights so far"},{"key":"mo_chart_baseline","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"Dotted line is where you started."},{"key":"v_working_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"This is working for you."},{"key":"v_working_body","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"Your last three nights: about {M} minutes. You started at {B}."},{"key":"v_working_caveat","tag":"cited","evidence":"hypnosis-vs-sham","resolves":true,"source":"Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH. Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2015;23(5):719-732.","text":"One person, one week. Some of that is normal variation, and trials haven't shown hypnosis beats a sham recording — so we can't tell you why your number moved, only that it did."},{"key":"v_working_next","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"The ongoing practice"},{"key":"v_nyt_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"This isn't your tool."},{"key":"v_nyt_body","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"Your numbers didn't move, and you stayed awake through the sessions."},{"key":"v_nyt_trait","tag":"cited","evidence":"hypnotisability-is-a-stable-trait","resolves":true,"source":"Piccione C, Hilgard ER, Zimbardo PG. On the degree of stability of measured hypnotizability over a 25-year period. J Pers Soc Psychol. 1989;56(2):289-295.","text":"That's not a failure, and trying harder won't change it. Responsiveness to hypnosis is a stable trait, closer to singing range than to a skill."},{"key":"v_nyt_next","tag":"cited","evidence":"cbti-first-line","resolves":true,"source":"Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016;165(2):125-133.","text":"What works regardless: stimulus control and sleep restriction, the two behavioural cores of CBT-I."},{"key":"v_nyt_cta","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Read the guide"},{"key":"v_nyt_share","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Share the verdict"},{"key":"v_nyt_share_text","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"Hypnosis: not my tool. At least the app admitted it."},{"key":"v_ext_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Not enough signal."},{"key":"v_ext_body","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"{reason}"},{"key":"v_ext_offer","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Four more nights. Then a straight answer either way."},{"key":"v_ext_reason_too_few_checkins","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"Too few mornings checked in to see a pattern."},{"key":"v_ext_reason_partial_movement","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"Your numbers moved, but not far enough to call it."},{"key":"v_ext_reason_mixed_asleep_but_flat","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"You kept falling asleep before the end, but your reported times stayed flat."},{"key":"v_ext_reason_baseline_may_be_regression","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"You're below the baseline you gave us, but the week itself never trended down. A bad fortnight before you started would look the same."},{"key":"v_ext_reason_no_baseline_or_no_reports","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"Not enough from you to compare anything."},{"key":"v_ext_cta","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Keep going"},{"key":"v_ext_once","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"Once only. A third answer you can sit in forever is just a way of never saying no."},{"key":"mt_taper_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Try tonight without the audio"},{"key":"mt_taper_body","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Settle, breathe out, let the heaviness come the way it does in the session. The audio's here if you want it."},{"key":"mt_taper_play","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Play the short version"},{"key":"mt_taper_skip","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Go without it"},{"key":"mt_grad_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"You probably don't need this anymore."},{"key":"mt_grad_body","tag":"user-data","evidence":null,"resolves":true,"source":null,"text":"Five of the last seven nights were audio-free and your times held. That's the outcome."},{"key":"mt_grad_close","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"It'll be here if that changes. We won't email you."},{"key":"g_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"What to try instead"},{"key":"g_intro","tag":"cited","evidence":"cbti-first-line","resolves":true,"source":"Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016;165(2):125-133.","text":"The two behavioural pieces that do most of the work in CBT-I, the first-line treatment for chronic insomnia. Not ours."},{"key":"g_sc_title","tag":"cited","evidence":"behavioural-treatments-work","resolves":true,"source":"Morin CM, Bootzin RR, Buysse DJ, Edinger JD, Espie CA, Lichstein KL. Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. 2006;29(11):1398-1414.","text":"Stimulus control"},{"key":"g_sc_1","tag":"cited","evidence":"behavioural-treatments-work","resolves":true,"source":"Morin CM, Bootzin RR, Buysse DJ, Edinger JD, Espie CA, Lichstein KL. Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. 2006;29(11):1398-1414.","text":"Bed is for sleep and sex. No reading, scrolling, working or worrying in it."},{"key":"g_sc_2","tag":"cited","evidence":"behavioural-treatments-work","resolves":true,"source":"Morin CM, Bootzin RR, Buysse DJ, Edinger JD, Espie CA, Lichstein KL. Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. 2006;29(11):1398-1414.","text":"Get up at the same time every day, weekends included, however the night went."},{"key":"g_sc_3","tag":"cited","evidence":"behavioural-treatments-work","resolves":true,"source":"Morin CM, Bootzin RR, Buysse DJ, Edinger JD, Espie CA, Lichstein KL. Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. 2006;29(11):1398-1414.","text":"Awake and annoyed for more than about twenty minutes? Get out of bed. Somewhere dim and dull. Come back when you're sleepy."},{"key":"g_sc_4","tag":"cited","evidence":"behavioural-treatments-work","resolves":true,"source":"Morin CM, Bootzin RR, Buysse DJ, Edinger JD, Espie CA, Lichstein KL. Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. 2006;29(11):1398-1414.","text":"No napping while you're doing this."},{"key":"g_sr_title","tag":"cited","evidence":"behavioural-treatments-work","resolves":true,"source":"Morin CM, Bootzin RR, Buysse DJ, Edinger JD, Espie CA, Lichstein KL. Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. 2006;29(11):1398-1414.","text":"Sleep restriction"},{"key":"g_sr_1","tag":"cited","evidence":"sleep-restriction","resolves":true,"source":"Spielman AJ, Saskin P, Thorpy MJ. Treatment of chronic insomnia by restriction of time in bed. Sleep. 1987;10(1):45-56.","text":"For a week, note roughly how long you actually sleep."},{"key":"g_sr_2","tag":"cited","evidence":"sleep-restriction","resolves":true,"source":"Spielman AJ, Saskin P, Thorpy MJ. Treatment of chronic insomnia by restriction of time in bed. Sleep. 1987;10(1):45-56.","text":"Cut your time in bed to about that average. Never below five and a half hours. Same wake time every day."},{"key":"g_sr_3","tag":"cited","evidence":"sleep-restriction","resolves":true,"source":"Spielman AJ, Saskin P, Thorpy MJ. Treatment of chronic insomnia by restriction of time in bed. Sleep. 1987;10(1):45-56.","text":"It gets worse before it gets better. The first few nights are harder, and that pressure is the point."},{"key":"g_sr_4","tag":"cited","evidence":"sleep-restriction","resolves":true,"source":"Spielman AJ, Saskin P, Thorpy MJ. Treatment of chronic insomnia by restriction of time in bed. Sleep. 1987;10(1):45-56.","text":"Once you're asleep for most of your time in bed, add fifteen minutes. Hold. Repeat."},{"key":"g_warn","tag":"cited","evidence":"sleep-restriction","resolves":true,"source":"Spielman AJ, Saskin P, Thorpy MJ. Treatment of chronic insomnia by restriction of time in bed. Sleep. 1987;10(1):45-56.","text":"Don't do sleep restriction alone if you have bipolar disorder, a seizure disorder, untreated sleep apnoea, or a job where being sleepy is dangerous. Do it with a clinician."},{"key":"g_more_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Going further"},{"key":"g_more_body","tag":"cited","evidence":"cbti-effective","resolves":true,"source":"Trauer JM, Qian MY, Doyle JS, Rajaratnam SM, Cunnington D. Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Ann Intern Med. 2015;163(3):191-204.","text":"A full CBT-I course — clinician, book, or an app that isn't this one — does more than either piece alone, and it holds after it ends."},{"key":"e_title","tag":"ui","evidence":null,"resolves":true,"source":null,"text":"Where the evidence comes from"},{"key":"e_intro","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"Every claim in this app points at something on this page. Where we couldn't back a claim, we say so and don't make the claim."},{"key":"e_unverified_banner","tag":"opinion-marked","evidence":null,"resolves":true,"source":null,"text":"These citations haven't been checked against the source papers yet. Until they are, treat them as unverified — including by us."}],"evidence":[{"id":"onset-latency-hypnosis","claim":"Across 24 studies of hypnosis with a sleep outcome, 58.3% reported a benefit, 12.5% were mixed and 29.2% reported none. The authors call the evidence limited by small samples and low methodological quality.","source":"Chamine I, Atchley R, Oken BS. Hypnosis Intervention Effects on Sleep Outcomes: A Systematic Review. J Clin Sleep Med. 2018;14(2):271-283.","url":"https://pubmed.ncbi.nlm.nih.gov/29198290/","note":"That 58/29 split is the product in one line: it works for a lot of people and does nothing for a lot of people, and no one can tell you in advance which you are.","verified":"2026-08-20, abstract"},{"id":"hypnosis-vs-sham","claim":"Meta-analysis of hypnotherapy for insomnia: sleep latency was significantly shorter than a waitlist (SMD -0.88), but there was NO significant difference against a sham intervention. Eleven of the thirteen included studies were rated low quality.","source":"Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH. Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2015;23(5):719-732.","url":"https://pubmed.ncbi.nlm.nih.gov/26365453/","note":"The comparison that isolates hypnosis specifically is the sham one, and it came back null. So: no mechanism claim, ever. We do not tell anyone the hypnosis worked. We tell them their number moved, and that we measured it.","verified":"2026-08-20, abstract"},{"id":"hypnotisability-is-a-stable-trait","claim":"Hypnotic responsiveness measured on the Stanford scale was highly stable over 25 years: retest correlations of .64 at ten years, .82 at fifteen and .71 at twenty-five, with a median individual change of one point on a twelve-item scale.","source":"Piccione C, Hilgard ER, Zimbardo PG. On the degree of stability of measured hypnotizability over a 25-year period. J Pers Soc Psychol. 1989;56(2):289-295.","url":"https://pubmed.ncbi.nlm.nih.gov/2926631/","note":"The most load-bearing citation in the product: it licenses 'trying harder won't change it', which is the sentence the whole NOT YOUR TOOL screen rests on. n=50, so state the stability, not a population rate.","verified":"2026-08-20, abstract"},{"id":"trait-moderates-response","claim":"In a lab study where a hypnotic suggestion increased slow-wave sleep during a nap, the effect did not occur in participants who scored low in suggestibility.","source":"Cordi MJ, Schlarb AA, Rasch B. Deepening sleep by hypnotic suggestion. Sleep. 2014;37(6):1143-1152.","url":"https://pubmed.ncbi.nlm.nih.gov/24882909/","note":"SCOPE: 70 healthy young women, a 90-minute midday nap, and the outcome is slow-wave sleep — a thing we explicitly refuse to make claims about. Cited ONLY for the low-suggestibility finding. If a sentence cannot hold that line, cut the sentence.","verified":"2026-08-20, abstract"},{"id":"cbti-first-line","claim":"The American College of Physicians recommends CBT-I as the initial treatment for chronic insomnia disorder in all adults (strong recommendation, moderate-quality evidence).","source":"Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016;165(2):125-133.","url":"https://pubmed.ncbi.nlm.nih.gov/27136449/","note":"Basis for the exit page. We point people at this whether or not it makes us money.","verified":"2026-08-20, abstract"},{"id":"cbti-effective","claim":"Meta-analysis of 20 trials (1,162 people): CBT-I shortened sleep onset latency by 19.0 minutes (95% CI 14.1 to 23.9) at the end of treatment, and the changes appeared to be sustained afterwards.","source":"Trauer JM, Qian MY, Doyle JS, Rajaratnam SM, Cunnington D. Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Ann Intern Med. 2015;163(3):191-204.","url":"https://pubmed.ncbi.nlm.nih.gov/26054060/","note":"The number we are allowed to put next to CBT-I, and it is a better number than anything on our side of the page. Say so.","verified":"2026-08-20, abstract"},{"id":"behavioural-treatments-work","claim":"An American Academy of Sleep Medicine review of 37 studies found five treatments met criteria as empirically supported psychological treatments for insomnia: stimulus control, relaxation, paradoxical intention, sleep restriction, and cognitive behaviour therapy. Improvements were well sustained over time.","source":"Morin CM, Bootzin RR, Buysse DJ, Edinger JD, Espie CA, Lichstein KL. Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. 2006;29(11):1398-1414.","url":"https://pubmed.ncbi.nlm.nih.gov/17162986/","note":"Replaces the Bootzin 1972 conference paper the first draft cited, which is real but is a proceedings abstract nobody can pull up. Bootzin is an author here, and this one is indexed, graded and covers both halves of the exit guide.","verified":"2026-08-20, abstract"},{"id":"sleep-restriction","claim":"The original sleep restriction trial: 35 chronic insomnia patients, time in bed cut then extended as sleep efficiency improved. Sleep latency, total wake time and sleep efficiency all improved over eight weeks, and improvements remained significant about 36 weeks later in the 23 patients followed up. The authors note compliance with the restricted schedule is difficult for some patients.","source":"Spielman AJ, Saskin P, Thorpy MJ. Treatment of chronic insomnia by restriction of time in bed. Sleep. 1987;10(1):45-56.","url":"https://pubmed.ncbi.nlm.nih.gov/3563247/","note":"The 'it gets worse before it gets better' line in the guide comes from the compliance finding, not from folklore.","verified":"2026-08-20, abstract"},{"id":"self-report-overestimates-latency","claim":"It is well established that people with insomnia, as a group, overestimate how long they took to fall asleep and underestimate how long they slept, compared with polysomnography.","source":"McCall WV, Turpin E, Reboussin D, Edinger JD, Haponik EF. Subjective estimates of sleep differ from polysomnographic measurements in obstructive sleep apnea patients. Sleep. 1995;18(8):646-650.","url":"https://pubmed.ncbi.nlm.nih.gov/8560130/","note":"The quoted sentence is the paper's own opening premise about insomnia; its new finding is that the same discrepancy shows up in sleep apnoea patients too. This is why the app never says it measured anything, and why the verdict cross-checks self-report against whether you heard the ending.","verified":"2026-08-20, abstract"},{"id":"apnea-referral","claim":"Adults presenting with signs and symptoms indicating increased risk of moderate to severe obstructive sleep apnoea should be tested with polysomnography or home sleep apnea testing (strong recommendation). The same guideline recommends AGAINST using questionnaires or prediction tools to diagnose OSA on their own.","source":"Kapur VK, Auckley DH, Chowdhuri S, Kuhlmann DC, Mehra R, Ramar K, Harrod CG. Clinical Practice Guideline for Diagnostic Testing for Adult Obstructive Sleep Apnea: An AASM Clinical Practice Guideline. J Clin Sleep Med. 2017;13(3):479-504.","url":"https://pubmed.ncbi.nlm.nih.gov/28162150/","note":"Read the second half carefully: it is a rule about US. Our one onboarding question is not a screen and must never be presented as one. All it may do is say 'mention this to a doctor', which is what it says.","verified":"2026-08-20, abstract"},{"id":"NO-EVIDENCE-recorded-vs-live","claim":"SPEC CLAIM WE COULD NOT SUPPORT: that self-administered or recorded hypnosis performs comparably to live delivery for sleep onset. Spec 3 lists this as a claim we may make. We found no paper for it.","source":null,"note":"Until someone puts a citation here, no product or marketing sentence may assert it. It is currently asserted nowhere: the app ships a recording and does not argue that a recording is as good as a practitioner.","verified":false,"unsupported":true}]}