The somnio sleep training is based on Cognitive Behavioral Therapy for Insomnia (CBT-I). In many studies, CBT-I has proven to be an effective method for treating insomnia. For this reason, it is listed in the S-3 treatment guidelines of the German Society for Sleep Research and Sleep Medicine (Deutsche Gesellschaft für Schlafforschung und Schlafmedizin) as the treatment method of choice. The following sources on the method (CBT-I) and the content of CBT-I have been used to create the sleep training.

  1. Riemann D, Baum E, Cohrs S, Crönlein T, Hajak G, Hertenstein E, et al. S3-Leitlinie Nicht erholsamer Schlaf/Schlafstörungen. Somnologie. 2017 Mar 27;21(1):2 44.
  2. Zachariae R, Lyby MS, Ritterband LM, O’Toole MS. Efficacy of internet-delivered cognitive-behavioral therapy for insomnia – A systematic review and meta-analysis of randomized controlled trials. Sleep Med Rev. 2016;30:1–10.
  3. Ye Y, Zhang Y, Chen J, Liu J, Li X, Liu Y, et al. Internet-Based Cognitive Behavioral Therapy for Insomnia (ICBT-i) Improves Comorbid Anxiety and Depression—A Meta-Analysis of Randomized Controlled Trials. Courvoisier DS, editor. PLoS One. 2015 Nov 18;10(11):e0142258.
  4. van Straten A, van der Zweerde T, Kleiboer A, Cuijpers P, Morin CM, Lancee J. Cognitive and behavioral therapies in the treatment of insomnia: A meta-analysis. Sleep Med Rev. 2018 Apr;38:3–16.
  5. Irwin MR, Cole JC, Nicassio PM. Comparative meta-analysis of behavioral interventions for insomnia and their efficacy in middle-aged adults and in older adults 55+ years of age. Heal Psychol. 2006;25(1):3–14.
  6. Harvey AG. A cognitive model of insomnia. J Cogn Psychother. 2002;18(3):281–8.
  7. Harvey AG, Bélanger L, Talbot L, Eidelman P, Beaulieu-Bonneau S, Fortier-Brochu E, et al. Comparative efficacy of behavior therapy, cognitive therapy, and cognitive behavior therapy for chronic insomnia: A randomized controlled trial. J Consult Clin Psychol. 2014;82(4):670–83.
  8. Harvey AG, Sharpley AL, Ree MJ, Stinson K, Clark DM. An open trial of cognitive therapy for chronic insomnia. Behav Res Ther. 2007;45(10):2491–501.
  9. Tang N, Harvey A. Correcting distorted perception of sleep in insomnia: a novel behavioural experiment? Behav Res Ther. 2004;42:27–39.
  10. Eidelman P, Talbot L, Ivers H, Bélanger L, Morin CM, Harvey AG. Change in dysfunctional beliefs about sleep in behavior therapy, cognitive therapy, and cognitive-behavioral therapy for insomnia. Behav Ther. 2016;47(1):102–15.
  11. Jacobson E. Progressive muscle relaxation. J Abnorm Psychol. 1938;75(1):18.
  12. Buysse DJ, Germain A, Moul DE, Franzen PL, Brar LK, Fletcher ME, et al. Efficacy of brief behavioral treatment for chronic insomnia in older adults. Arch Intern Med. 2011;
  13. Backhaus J, Hohagen F, Voderholzer U, Riemann D. Long-term effectiveness of a short-term cognitive-behavioral group treatment for primary insomnia. Eur Arch Psychiatry Clin Neurosci. 2001 Mar 21;251(1):35–41.
  14. Ho FY-Y, Chung K-F, Yeung W-F, Ng TH, Kwan K-S, Yung K-P, et al. Self-help cognitive-behavioral therapy for insomnia: A meta-analysis of randomized controlled trials. Sleep Med Rev. 2015 Feb;19:17–28.
  15. Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews. 2015.
  16. Miller CB, Espie CA, Epstein DR, Friedman L, Morin CM, Pigeon WR, et al. The evidence base of sleep restriction therapy for treating insomnia disorder. Sleep Medicine Reviews. 2014.
  17.  Morgenthaler T, Kramer M, Alessi C, Friedman L, Boehlecke B, Brown T, et al. Practice parameters for the psychological and behavioral treatment of insomnia: An update. An American Academy of Sleep Medicine Report. Sleep. 2006.