入眠 - 基於CBT-I的專業失眠干預工具

【Important Disclaimer】 This application is not a medical device and is not intended to diagnose, treat, or prevent any disease. The content and tools provided in this application fall under the category of health promotion and self-management. For severe or chronic sleep problems, please consult a medical professional.

✦ Why choose CBT-I instead of ordinary sleep-aid music?

White noise and meditation sounds can help with temporary relaxation, but they cannot address the root cause of insomnia.

Chronic insomnia is usually maintained by two core mechanisms:

Disrupted conditioned reflexes: Prolonged wakefulness in bed causes the brain to incorrectly associate "bed" with "wakefulness/anxiety."

High arousal state: Excessive anxiety about sleep continuously activates the brain's arousal system.

CBT-I (Cognitive Behavioral Therapy for Insomnia) is a first-line treatment for insomnia recommended by international sleep medicine guidelines. It has been validated through multiple randomized controlled clinical trials, demonstrating superior efficacy compared to sleeping pills and without dependence. "Falling asleep" systematically breaks the vicious cycle of insomnia through both behavioral and cognitive pathways.

✦ Core Function: Complete Digital CBT-I Program

【6-Week Structural Treatment Course】 A scientific curriculum system aligned with international digital medical standards. 18 systematic lessons over 6 weeks, fully covering the entire CBT-I treatment process. (Note: Weeks 1–2 are free to try; Weeks 3–6 require subscription to unlock.)

【Sleep Restriction Therapy】 Fill out a sleep diary daily. The system automatically calculates your precise bedtime for tonight based on a sleep efficiency formula. Efficiency above 90% means going to bed earlier; below 85% means going to bed later. This is the core behavior for rebuilding sleep drive.

【Stimulus Control】 Awake in bed for more than 20 minutes? The system provides step-by-step behavioral guidance to help you get out of bed in time and rebuild the conditioned reflex of "bed = sleep".

【Cognitive Disordering (Midnight Sleep Tool)】 Based on cognitive neuroscience research, the system plays an unrelated Chinese word every 8 seconds. By blocking the sequential logical thinking before falling asleep, it accelerates the brain's entry into a randomized state before sleep, with particularly direct effects in a native Chinese-speaking environment.

[Low-Frequency Deep Dive (Midnight Awakening Tool)] Uses a custom-designed Brown Noise to mask ambient noise, with the tone gradually decreasing by 1.5% per minute starting from the 3rd minute. This gradual decrease in physical frequency combats high arousal, with no verbal stimulation throughout.

[Progressive Muscle Relaxation (PMR)] Guided by professional TTS voice, systematically tightens and relaxes 7 core muscle groups for approximately 15 minutes, reducing physiological arousal at a physical level.

[Five-Column Cognitive Restructuring] Providing step-by-step guidance to challenge negative automatic thoughts before sleep (such as "tomorrow will be terrible"), effectively reducing the anxiety activation of the brain caused by catastrophic thinking.

[Paradoxical Intention Therapy] By actively "trying to stay awake," it counteracts anxiety about falling asleep, effectively breaking the anxiety cycle of "the more you want to sleep, the less you can sleep."

[14-Day Trend Chart] Provides a sleep efficiency line graph and a bar chart of bed rest/sleep duration, clearly presenting the intervention progress with data.

✦ Suitable for:

Those who:
Cannot fall asleep more than 30 minutes after going to bed

Awaken in the middle of the night with a clear mind and find it difficult to fall back asleep

Awaken inexplicably at 4-5 AM and cannot fall back asleep

Those who are concerned about sleeping pills and are seeking a non-addictive, non-drug solution

Those whose sleep quality has recently deteriorated significantly due to stress and anxiety

✦ Privacy Brief:

Data Security: All your sleep diaries, data, and progress are stored only on your local device.

100% Privacy: We do not have servers, never upload any of your personal data, and never share it with third parties.