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Best CBT-I Apps for Insomnia (2026)

Updated September 23, 2026 · Clinically reviewed by Emily Biggs-Heisler, Ph.D.

The best free CBT-I app is Insomnia Coach from the US Department of Veterans Affairs, a self-guided program open to anyone. If you are already working with a clinician on insomnia, its sister app CBT-i Coach is built to support that treatment. If you want more support and are willing to pay, Stellar Sleep and Sleep Reset sell CBT-I programs directly to consumers, and if your doctor can prescribe it, SleepioRx and Somryst are FDA-cleared digital CBT-I.

Cognitive behavioral therapy for insomnia (CBT-I) is a structured program that targets the habits and thoughts that keep insomnia going, using tools such as a sleep diary, sleep restriction, stimulus control and work on worry about sleep. The American Academy of Sleep Medicine recommends it as a first-line treatment for chronic insomnia in adults. We cover how CBT-I works in detail on our CBT for insomnia page, so this list sticks to the apps.

Every app below was checked on its official site or app store listing in September 2026. Price and access vary a lot, from free to prescription only.

1. Insomnia Coach (VA National Center for PTSD)

Best for: A free, self-guided CBT-I program

Insomnia Coach was created by the VA's National Center for PTSD for anyone with insomnia, not only veterans. It is based on CBT-I and gives you a guided weekly training plan, an interactive sleep diary, personal feedback from a built-in sleep coach, and tools for relaxation, wind-down and worry time.

It is free. The VA notes it is not meant to replace professional care. Its most recent App Store update we found was June 2025, so it is stable rather than frequently updated.

  • Price: free
  • Platforms: iOS, Android
  • Use: self-guided

Visit Insomnia Coach (VA National Center for PTSD) (opens in a new tab)

2. CBT-i Coach (VA, Stanford and DoD)

Best for: People doing CBT-I with a therapist or sleep clinician

CBT-i Coach was developed by the VA's National Center for PTSD, Stanford School of Medicine and the Department of Defense. It includes a sleep diary, education about sleep, guidance on sleep habits and environment, and relaxation tools.

The VA describes it as designed for people working with a provider on CBT-I and points self-guided users to Insomnia Coach instead. If your clinician uses a sleep diary, this app makes it easy to log and share. It was updated in June 2026.

  • Price: free
  • Platforms: iOS, Android
  • Use: alongside treatment with a provider

Visit CBT-i Coach (VA, Stanford and DoD) (opens in a new tab)

3. Stellar Sleep

Best for: A paid, personalized app program with the option of a clinician

Stellar Sleep started in 2021 at the Harvard Innovation Labs and describes its app as built on CBT-I, including sleep restriction and consolidation. After a free sleep quiz, it offers either a personalized app program or a match with an insomnia specialist, which its site says can be covered by insurance.

The app program is sold separately. Its FAQ lists pricing starting at $188, a 30-day money-back guarantee and HSA/FSA eligibility.

  • Price: from $188 per its FAQ; HSA/FSA eligible
  • Platforms: iOS, Android
  • Options: app program or matched clinician

Visit Stellar Sleep (opens in a new tab)

4. Sleep Reset

Best for: People who want daily messaging with a human sleep coach

Sleep Reset is a CBT-I-based program delivered through its app with a dedicated human coach. Its site says coaches are trained therapists and behavioral health and wellness professionals, reachable by in-app message on weekdays during US business hours. The program is built around a roughly one-month commitment.

Pricing is shown after an online assessment rather than on the homepage. The company says the program is HSA/FSA eligible. It is available only on iOS and Android.

  • Price: paid; shown after assessment; HSA/FSA eligible
  • Platforms: iOS, Android only
  • Includes human coaching by message

Visit Sleep Reset (opens in a new tab)

5. Sleepio and SleepioRx (Big Health)

Best for: People with access through an employer, health plan or prescriber

Sleepio is one of the longest-running digital CBT-I programs. In the US it comes in two versions. Sleepio, the wellness version, is offered through employers and health plans. SleepioRx, cleared by the FDA in August 2024, is a prescription digital therapeutic for chronic insomnia in adults 18 and older, used alongside usual care as a 90-day treatment.

Big Health does not advertise direct consumer purchase on its site, so check your benefits portal for Sleepio or ask your doctor about SleepioRx.

  • Access: employer or health plan (Sleepio); prescription (SleepioRx)
  • SleepioRx: FDA-cleared August 2024, adults 18+
  • Platforms: iOS, Android

Visit Sleepio and SleepioRx (Big Health) (opens in a new tab)

6. Somryst (Nox Health)

Best for: Adults 22 and older whose doctor will prescribe digital CBT-I

Somryst was the first FDA-cleared prescription digital therapeutic for chronic insomnia. Its original maker, Pear Therapeutics, went bankrupt in 2023, and Nox Health bought Somryst that year. The product is still available: Somryst.com is maintained by Nox, and the current App Store listing is published by Fusion Health, LLC, which notes that Nox Health Group owns the trademarks.

It is prescription only and intended for adults 22 and older with chronic insomnia. The program runs up to nine weeks across six lessons, with a daily sleep diary.

  • Access: prescription only
  • Eligibility: adults 22+
  • Program: up to 9 weeks, 6 lessons

Visit Somryst (Nox Health) (opens in a new tab)

How we chose

We included apps that deliver or directly support the core components of CBT-I (sleep diary, sleep restriction or compression, stimulus control and cognitive work), that are available in the US, and that were live in September 2026. We left out apps that mainly offer sleep sounds, stories or meditation, which can help you relax but are not CBT-I. For general CBT apps, see Best CBT Apps.

Which one fits you

A quick way to narrow it down:

  • No budget, self-guided: Insomnia Coach.
  • Already seeing a clinician for insomnia: CBT-i Coach for your sleep diary.
  • Want more support and can pay out of pocket or with HSA/FSA: Stellar Sleep or Sleep Reset.
  • Have coverage through work or a doctor willing to prescribe: Sleepio or SleepioRx, or Somryst.

What to look for in a CBT-I app

Plenty of sleep apps use the words "CBT" or "insomnia" in their names. A few checks help separate structured CBT-I from general relaxation content:

  • A daily sleep diary. CBT-I decisions, especially how much time to spend in bed, are based on your own logged sleep, not averages.
  • A sleep window that changes week to week. Sleep restriction or compression should adjust as your sleep efficiency improves.
  • Stimulus control instructions. Getting out of bed when you cannot sleep and keeping the bed for sleep are core CBT-I steps.
  • Cognitive work on sleep worry. Good programs address the racing thoughts and pressure to sleep that keep insomnia going.
  • A clear privacy policy. Sleep and mental health data are sensitive; check where it is stored and whether it is shared.

When an app is not enough

Sleep restriction, the most powerful part of CBT-I, can make you sleepier for the first couple of weeks. People with bipolar disorder, a seizure disorder, untreated sleep apnea, or a job where drowsiness is dangerous should do it with a clinician rather than on their own. Loud snoring, gasping at night, or restless legs are reasons to see a doctor before starting any app.

Insomnia also often travels with anxiety, depression or trauma, and treating only the sleep can leave the rest untouched. Our insomnia treatment page covers how therapy addresses both, and our anxiety treatment page explains the overlap. If you are in crisis, call or text 988 to reach the 988 Colorado Mental Health Line, or call 911 if you are in immediate danger.

Frequently asked questions

Is there a free CBT-I app?

Yes. Insomnia Coach and CBT-i Coach, both from the US Department of Veterans Affairs, are free for anyone. Insomnia Coach is self-guided; CBT-i Coach is designed for use with a provider.

Is Somryst still available?

Yes. After Pear Therapeutics went bankrupt in 2023, Nox Health acquired Somryst. It remains a prescription app for adults 22 and older.

Can I buy Sleepio directly?

Big Health offers Sleepio through employers and health plans, and SleepioRx by prescription. Its site does not advertise direct consumer purchase.

How long does CBT-I take to work?

Most programs run about four to nine weeks. See our CBT for insomnia page for what a typical course looks like.

Related reading

All Denver therapy guides →

Talk to someone

Mountainside Behavioral Health offers DBT and CBT for adolescents, adults, couples and families in Greenwood Village and by telehealth across Colorado. Consultations are free, and we will tell you if another provider is a better fit. Call (720) 762-4619 or request a consultation.

If you are in crisis, call or text 988 to reach the 988 Colorado Mental Health Line (free, confidential, 24/7). If you are in immediate danger, call 911.

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