Table of ContentsView AllTable of ContentsGetting StartedUsing Sleep ResetPros & ConsFinal Thoughts
Table of ContentsView All
View All
Table of Contents
Getting Started
Using Sleep Reset
Pros & Cons
Final Thoughts
As a mom of two who has struggled with lifelonganxiety, the idea of sleeping through the night has always felt insurmountable. Whether it’s been a nagging worry, a growing to-do list, or a little one’s cry, something has always kept me from a restful night’s sleep. Over the years, I’ve learned to dread bedtime, filled as it has been with tossing and turning.
So when I discoveredSleep Reset, a sleep aid app available for iOS and Android, I felt the first glimmer of hope that my sleep could improve. Designed as an eight-week program, Sleep Reset combines daily lessons, a personalized sleep plan, and one-on-one coaching. The program is rooted incognitive behavioral therapy for insomnia(CBT-I), an evidence-based therapy method that helps change thoughts, feelings, and behaviors that can impact sleep.
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How I Got Started With Sleep Reset
Verywell Mind / Sleep Reset
Cost and Free TrialFrom there, I submitted my email address and was taken to a payment page. Sleep Reset offers a discounted seven-day trial, and I was able to choose which fee for the trial best fit my budget: $9, $19, or $29.Once I chose the trial rate, I was asked to commit to using the app for five to nine minutes each day. After that, I was able to pay for the eight-week subscription plan ($297) directly on the Sleep Reset website.
Cost and Free Trial
From there, I submitted my email address and was taken to a payment page. Sleep Reset offers a discounted seven-day trial, and I was able to choose which fee for the trial best fit my budget: $9, $19, or $29.Once I chose the trial rate, I was asked to commit to using the app for five to nine minutes each day. After that, I was able to pay for the eight-week subscription plan ($297) directly on the Sleep Reset website.
From there, I submitted my email address and was taken to a payment page. Sleep Reset offers a discounted seven-day trial, and I was able to choose which fee for the trial best fit my budget: $9, $19, or $29.
Once I chose the trial rate, I was asked to commit to using the app for five to nine minutes each day. After that, I was able to pay for the eight-week subscription plan ($297) directly on the Sleep Reset website.
From there, I was prompted with a QR code to download the company’s app.
The day after signing up for the program, I logged into the app and received a text-based message from my personal sleep coach, Jill. She provided a quick tutorial on the program, sharing that each day I’d log in, answer a few questions about my sleep the night before, and complete a daily lesson. If I had any questions along the way, she told me to reach out at any time.
At first, I didn’t think much of the personal coaching aspect of the app. Initially, I was excited to get started and see results in my sleep—and I didn’t realize how valuable a personal sleep coach would be until I got further into the program.
Shortly after connecting with Jill, I received a page-long evaluation based on the sleep assessment I’d taken just days earlier. In this document, Jill highlighted a few good habits I had, such aslimiting caffeineand avoiding naps, and provided a few initial recommendations to start my program on the right foot. These included tips like establishing amorning routine, reserving a bed only for sleep and intimacy, and dimming the lights before bed.
How I Used Sleep Reset
Now, every morning during breakfast, I complete a daily sleep log and two to three lessons to improve my understanding of sleep science.
The daily logs take two minutes tops and require me to provide rough estimates about when I went to bed, how long it took me to fall asleep, what time I woke up, and how I was feeling upon waking for the day.
Each day’s lessons typically take five minutes to complete, and I couldn’t skip ahead to tackle more or avoid completing others.
The lessons include topics such as sleep anxiety,circadian rhythm, and the bed-sleep connection, which conditions you to treat your bed as a trigger for sleep. I’ve enjoyed reading through these and find they’re written in a conversational tone, making sleep concepts easy to understand.
One lesson I found particularly helpful was dedicated to explaining “sleep anxiety,” which I learned is a conditioned response to struggling to sleep each night. This lesson walked me through why sleep anxiety happens, what it feels like, and what steps I’d need to work through it. I appreciate being able to name a feeling that has troubled me all my life and exacerbated my sleep issues.
Embarking on My Sleep Reset Plan
To begin resetting my sleep according to my plan, I’d first need to commit to a technique called sleep compression, which aims to match the time you’re physically in bed to the number of hours you sleep.Using this tactic, I was given a sleep schedule where I’d go to bed at 1:10 a.m. and set an alarm for 7:15 a.m. While painful, this strategy is supposed to increase my sleepiness and decrease the time it takes me to fall asleep each night.
The first few days of my compressed sleep schedule were miserable and filled withbrain fog, exhaustion, and irritability.
Feeling hopeless, and frankly tortured, I messaged Jill for a pep talk. I begged her for an end date to the sleep compression phase and, much to my chagrin, she explained it all had to do with my consistency and commitment.
In short, the closer I stuck to the plan, the less time I’d have to endure this phase. Jill noted that this could take several weeks. She encouraged me to adjust my bedtime to 12:45 a.m. and check in later in the week to share how the process was going. Jill’s permission to set an earlier bedtime felt like a gift, and within days, I noticed it felt just a bit easier to fall asleep at night. Some nights I’d toss and turn for 30 minutes or more, but others felt like no more than 10 or 15.
As I make my way through the Sleep Reset program, I’m finding the personal coaching aspect invaluable.
I appreciate that I can send my coach a quick text message at any time of day to ask for clarification on a sleep strategy or advice for adjusting the program to better fit my needs. While her responses aren’t always instant, (she’s a human being, after all), I typically hear back within 10 to 20 minutes, depending on the time of day. While making significant changes to my sleep has been a bit uncomfortable and overwhelming, having consistent and accessible support from Jill makes the process so much easier.
I also love the design of the Sleep Reset app. It’s simple, clean, and has a modern feel. And while I didn’t experience app crashes, I did struggle with glitchiness fairly often. For example, the app would freeze or I would tap a button to no avail. However, given all the offerings included, from a personalized sleep improvement plan to one-on-one coaching, a few app glitches hardly bothered me.
Pros and Cons
The eight-week Sleep Reset program has encouraged me to understand my sleep habits through logging my sleep behavior and learning about sleep science. While this experience has not always been easy, I am beginning to see some results—namely less dread associated with bedtime and less time spent tossing and turning. Here’s what I have liked and disliked about Sleep Reset thus far.
ProsDaily lessons, logs, and 24/7 access to text messaging with a personal coachCoach can make changes to the strategies used to improve sleepEight-week commitment makes the process more manageableTruly a customized experiencePic how much you pay for week trialConsCould be cost-prohibitive for someProgram is intense, and takes work and dedicationApp can be glitchy
ProsDaily lessons, logs, and 24/7 access to text messaging with a personal coachCoach can make changes to the strategies used to improve sleepEight-week commitment makes the process more manageableTruly a customized experiencePic how much you pay for week trial
Daily lessons, logs, and 24/7 access to text messaging with a personal coach
Coach can make changes to the strategies used to improve sleep
Eight-week commitment makes the process more manageable
Truly a customized experience
Pic how much you pay for week trial
ConsCould be cost-prohibitive for someProgram is intense, and takes work and dedicationApp can be glitchy
Could be cost-prohibitive for some
Program is intense, and takes work and dedication
App can be glitchy
I did not anticipate how intense Sleep Reset’s program would be. While working through the lessons and completing sleep logs took only 10 minutes or so a day, committing to changing my habits and implementing the app’s strategies proved to be hard work.
I would recommend Sleep Reset to anyone struggling with their sleep, as long as they’re ready and willing to commit to a somewhat intense program.
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1 SourceVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lichstein KL, Thomas SJ, McCurry SM.Sleep compression. In:Behavioral Treatments for Sleep Disorders. Elsevier; 2011:55-59. doi:10.1016/B978-0-12-381522-4.00005-5
1 Source
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lichstein KL, Thomas SJ, McCurry SM.Sleep compression. In:Behavioral Treatments for Sleep Disorders. Elsevier; 2011:55-59. doi:10.1016/B978-0-12-381522-4.00005-5
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lichstein KL, Thomas SJ, McCurry SM.Sleep compression. In:Behavioral Treatments for Sleep Disorders. Elsevier; 2011:55-59. doi:10.1016/B978-0-12-381522-4.00005-5
Ally Hirschlag
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