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PTSD: National Center for PTSD

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Insomnia Coach

The Insomnia Coach app was created for everyone, including Veterans and Service members, to help manage insomnia. The app is based on Cognitive Behavioral Therapy for Insomnia (CBT-I).

Features include:

  • Guided, weekly training plan to help you track and improve sleep
  • Sleep coach with tips for sleeping and personal feedback about your sleep
  • Interactive sleep diary to help you keep track of daily changes
  • 17 tools to help you get your sleep back on track
iPhone showing the home page with topics to choose from.iPhone showing Sleep Diary Feedback.iPhone showing topics available to explore under the Sleep Tools section.

How to Use Insomnia Coach

Insomnia Coach can be used as a stand-alone education and self-care tool, or as a supplement to professional mental health care. This app is based upon scientific research about how people can change their behaviors and thoughts to improve their sleep.

Insomnia Coach is designed to be used daily for 5 weeks by following the Training Plan. After that, you can continue to use the app to track your sleep and maintain good sleep habits.


Introduction to the Insomnia Coach App

Insomnia Coach is a free and publicly available mobile app to help you learn about insomnia and normal sleep, develop good sleep habits and get rid of habits that interfere with sleep.

NOTE: Insomnia Coach is not intended to replace needed professional care related to sleep problems or PTSD. It is recommended that you consult a health care provider before using this app if you have any of the following conditions, as they may be affected by changes to your sleep habits:

  • Sleep apnea (SA) or restless leg syndrome (RLS)
  • Bipolar disorder
  • Seizure disorder/epilepsy
  • Sleep walking
  • Night terrors
  • Excessive daytime sleepiness
  • Frailty and risk of falling if getting up at night

This app may not be right for you if you are a shift worker, or if your job requires you to be awake at night.

Additional Resources

  • Path to Better Sleep: A free, online course that is also based on Cognitive Behavioral Therapy for Insomnia (CBT-I). It has a different format than Insomnia Coach, but many of the same tools and tips are included.
  • CBT-i Coach: If you are working with a CBT-I provider, this treatment companion app is available.

Privacy and Security

See our full Privacy Policy for Mobile Apps.

Any data created by the user of this app are only as secure as the phone/device itself. Use the security features on your device if you are concerned about the privacy of your information. Users are free to share data; as the self-monitoring data belong to each user, HIPAA concerns do not apply while the data are stored or shared. If the user were to transmit or share data with a health care provider, the provider must then comply with the HIPAA rules.

Who Created Insomnia Coach Mobile App?

Insomnia Coach was created by VA's National Center for PTSD.

PTSD Information Voice Mail: (802) 296-6300
Also see: VA Mental Health