Thank you for your interest in the Sleep Coach app. This program was designed by a team from the University
of Michigan Rogel Cancer Center in consultation with sleep experts from Michigan Medicine.
Designed by Sleep Experts
The Sleep Coach app is based on a treatment approach called Cognitive Behavioral Therapy
for Insomnia, or CBT-I. This is a proven treatment that is usually delivered in person, over 6 sessions,
by a sleep expert.
You can think of the Sleep Coach app as having a personal “Sleep Coach” in your pocket. Throughout the
program, you’ll learn strategies to retrain your mind and body to have better sleep.
The program covers the following weekly topics:
Week 1:
Basic education about sleep and the
importance of a daily sleep log
Week 2:
Behaviors that help you sleep better
Week 3:
Mastering your sleep plan
Week 4:
Relaxing and clearing your mind
Week 5:
How your thoughts affect your sleep
Week 6:
Maintaining good sleep
Week 7:
Review
In order to get the full benefit of the program, we ask that you commit to the following:
Log your sleep every day in the app.
Why do we ask this?
Just as a sleep therapist does, each week we will give you a personalized sleep
plan that is based on
your sleep data from the past 7 days. In order to give you the best possible sleep plan, we need
your daily sleep logs. The sleep log includes 8 quick questions about how you slept the previous
night.
Follow your sleep plan.
Why do we ask this?
Your weekly sleep plan is designed to improve the quality of your sleep. You will
be asked to adjust your sleep schedule around a fixed wake up time, and your sleep plan will prescribe aspecific
amount of time in bed each night. This often means staying up later and spending less time in bed than you’re
used to, but this is the recommended and proven approach that is used by sleep experts.
Participate for all 7 weeks of the program.
Why do we ask this?
Each week we’ll introduce a new topic that closely matches what you’d experience
from seeing a sleep
therapist in person. You’ll learn strategies that you can use to maintain good sleep even after the
program ends.
There are few other things we’ll ask you to do to make sure you get the most benefit from the program:
Download the Sleep Coach app.
Agree to receive notifications on your phone so you can get reminders and tips throughout the
day (you can opt out of notifications at any time).
Wear an ActiGraph activity watch to monitor your sleep during the first and last week of the
program.
Answer survey questions before and after using the Sleep Coach app to help us evaluate the
program.
Share your contact information with the study coordinator. Because adherence to the program is
so important, a study coordinator may contact you by phone or email if you are inactive for a
few days.
If you’d like to participate in the program, please contact the study team.
