Zomni Blog
Science-backed tips and insights to improve your sleep
Why Do I Wake Up at 3am? Causes and How to Stop Waking Up Every Night
Waking up at 3am every night has a boring biological explanation — and a fixable one. Why it happens, why you can't fall back asleep, and what actually stops the pattern.
Sleep Restriction Therapy: How It Works, Step by Step
Sleep restriction therapy is the most counterintuitive part of CBT-I and one of the most effective. The protocol, evidence, safety rules, and how to start.
Sleep Restriction Calculator: Find Your Sleep Window
Calculate your starting sleep window for sleep restriction therapy from your sleep diary and fixed wake-up time, plus the weekly CBT-I adjustment rules.
Sleep Efficiency Calculator for CBT-I Sleep Restriction (2026)
Calculate sleep efficiency from your sleep diary, learn the CBT-I formula, and see how Zomni estimates your sleep score from time in bed and wake-ups.
Pregnancy Insomnia: What Can I Take? Sleep Aids and CBT-I (2026)
Pregnancy insomnia guide: what to ask before taking sleeping pills, what research says about CBT-I, and how to use digital sleep tools safely.
Perimenopause Insomnia: Why CBT-I Helps When Hormones Wake You Up
Waking at 3 a.m. in perimenopause? Learn why hot flashes can trigger insomnia, why CBT-I targets the cycle that keeps it going, and how sleep diaries help.
Online CBT-I Sleep Therapy: A Complete Guide for Chronic Insomnia (2026)
Discover how online digital CBT-I sleep therapy works, its clinical efficacy compared to in-person therapy, and how to start treating your insomnia tonight.
AI Sleep Coach vs. Insomnia Specialist: Which Is Better in 2026?
Comparing an AI CBT-I coach with a human insomnia specialist. Explore cost, waitlists, and clinical efficacy to find the right treatment for your chronic sleep issues.
Best CBT-I Apps for Insomnia 2026: Compare Top Coaching Tools
Looking for the best CBT-I apps for insomnia in 2026? Compare top options like Zomni, Sleep Reset, and CBT-i Coach to find the right digital sleep therapy for you.
Cognitive Behavioral Therapy for Insomnia (CBT-I): Complete Guide
How cognitive behavioral therapy for insomnia (CBT-I) works, what the research shows, five-week results data, and how to start — with or without a therapist.
Trazodone for Sleep: Side Effects, Dosage, and Long-Term Reality in 2026
Trazodone is commonly prescribed off-label for sleep. Learn how it works, common side effects, and when to ask about CBT-I skills.
Why Your Melatonin Stopped Working — And What to Do Instead (2026)
Melatonin not working or stopped working? Learn what evidence says about tolerance, 10 mg doses, supplement quality, and CBT-I alternatives.
Hydroxyzine for Sleep: Does It Actually Work? Evidence and Risks (2026)
Hydroxyzine can cause drowsiness, but evidence for insomnia is limited. Learn what studies show, the main risks, and where CBT-I may fit.
How to Fall Asleep Faster: 7 Science-Backed Techniques for 2026
Struggling to drift off? Explore 7 science-backed techniques to fall asleep faster in 2026, from the Military Method to Stimulus Control and 4-7-8 breathing.
Doxepin for Sleep: Benefits, Limits, and CBT-I Alternatives (2026)
Doxepin (Silenor) is FDA-approved for insomnia at low doses. Learn what the data shows, what to ask your clinician, and when CBT-I skills may help.
CBT-I vs. Sleep Apps: Why Your "Tracker" Isn't Fixing Your Insomnia in 2026
Discover why passive sleep tracking isn't enough to fix insomnia in 2026. Learn why CBT-I remains the gold standard for chronic sleep issues vs. basic trackers.
8 Sleep Habits That Secretly Wreck Your Rest (And What to Do About Them)
Eight common sleep habits that can quietly worsen rest, plus practical CBT-I-informed changes to help your nights feel calmer.
Best Sleep Apps of 2026: Expert Picks That Understand Your Night
Explore the best sleep apps of 2026 including Rise, Sleep Cycle, Zomni, and more. Find the right app for your lifestyle, whether you need insights, audio immersion, or ritual-based support.
"I Couldn't Sleep — So I Built a Solution": The Story Behind Zomni
Zomni co-founder Marina asks Maksim how insomnia and orthosomnia led him to CBT-I — and why they turned that recovery into an app.