Experience the Sleep Ladder

Click each rung to preview the CBT-I exercises and saffron concentrations that guide your journey.

1

Rung 1: Foundation (2 hours)

Start with 'The 4-7-8 Breath': Inhale for 4, hold for 7, exhale for 8. Practice ...

2

Rung 2: Building (3 hours)

Progress to 'Stimulus Control': Use your bed only for sleep. If awake after 20 m...

3

Rung 3: Progress (4 hours)

Implement 'Sleep Restriction': Limit time in bed to actual sleep time. This buil...

4

Rung 4: Momentum (5 hours)

Master 'Cognitive Reframing': Challenge sleep-disrupting thoughts. Replace 'I'll...

5

Rung 5: Breakthrough (6 hours)

Practice 'Progressive Muscle Relaxation': Systematically tense and release each ...

6

Rung 6: Transformation (7 hours)

Advance to 'Imagery Rehearsal': Visualize peaceful, detailed scenarios. Your min...

7

Rung 7: Summit (8 hours)

Achieve 'Sleep Summit': All techniques integrated. Your body responds to saffron...

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