Sleep Restructuring Program

Written by Jonathan
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About the program

The Restructuring Sleep program was developed using a therapy widely used to treat chronic sleep disorders, Cognitive Behavioral Therapy (or CBT-i). Used against these chronic disorders, it is an effective alternative to drug solutions.

Through guided exercises and simple routines that we’ll help you put in place, the goal is to re-create a strong link between your bed and your sleep, and gradually find restorative and peaceful nights.

To learn more about this program, you can visit our blog article CBT-i, how does it work?

Who is it for?

Difficulties falling asleep, waking up frequently in the night, a lack of restful sleep: these problems affect a very large part of the population, with nearly 30% of French people saying that they suffer from these sleep disorders.

How long does it last? 

This program has a minimum duration of 6 weeks: the time necessary for you to assimilate the concepts, understand which clues to follow each week and which  actions to take in order to achieve a quality sleep.

Each week, we’ll provide you with relevant and personalized information collected through the Dreem Band, in the form of informative videos and dedicated “cards".


The program adapts to your needs and can last a few more weeks, if necessary. Of course you can continue to follow your exercises beyond, and we’ll encourage you to follow the program again if needed.

Once the program is finished, you can follow it again, take back some exercises, or review certain concepts.

Tracking and progress

Every morning, you can access the data of your night and follow the evolution of the key indicators for your sleep. From our side, we will send you personalized advice and weekly progress reports.


Is it easy?

Some recommendations will seem counterintuitive or difficult to achieve, and you may feel doubtful - or even discouraged. Nevertheless, each exercise has been carefully studied and is part of a broader process of restructuring your sleep.

But whatever the duration, it is the overall monitoring of these good practices that is essential. All of these exercises are about one goal - to help you get rid of perpetuating factors, and back to a healthy sleep.

Specificities of the sleep restructuring program with Dreem

Traditionally, people with insomnia disorders perform CBT sessions with a therapist and keep a sleep diary in a notebook. With Dreem’s help, there’s no need to keep a diary as the Band accurately measures sleep stages throughout the program (read more about the headband) and the app takes care of monitoring your sleep and proposes daily advice and actions.

You can start the program when you’ve completed the assessment step. The assessment step is dedicated to understanding your sleep patterns and then recommending an appropriate program. Learn more about the evaluation step.


This program is for users who have been recommended it by Dreem after completion of the Assessment step. Dreem is not a medical device, and is not intended to provide a prescription or recommendation around sleeping pills and other drug solutions to palliate chronic insomnia.
For any user taking part of Dreem's Sleep Restructuring Program, any modification or reduction of the dosage must be done in agreement with a doctor, taking into account the severity of the symptoms. A brutal withdrawal is to be avoided, especially for a person with a long-standing habituation, for the psychological and biological risks that the immediate stop could entail.

This program in its classic form and the sleep restriction exercises that make up part of it:

  • Cannot be recommended to people who have been  told they shoulfsleepd not follow sleep restriction exercises by an independent medical diagnostic. These contraindications of cognitive behavioral therapy as practiced by a certified sleep expert include: sleep apnea, parasomnia, epilepsy, bipolar disorders, or an increased risk of falling while performing daily activities.
  • Can exacerbate non-treated symptoms of excessive somnolence (drowsiness) or parasomnia. 
  • Can present a risk for users who have a high-risk or high concentration-level profession, or who need to drive every day.

In case of the scenarios presented above, users are invited to evaluate the degree of risk presented by the program’s sleep restrictions with a specialist doctor and/or stop all programs that they have already started.

If the above scenarios do not apply, but users still encounter undesirable side-effects on their physiology beyond an increased tiredness over several days, they are invited to reconsider following the program, get in contact with the Dreem support team and/or stop the program if necessary.

Dreem’s Sleep Restructuring Program requires a strong level of commitment and keeping a regular wake-up time- on both work and rest days, because of this Dreem users who have received a recommendation from us are invited to choose the right time to start and commit to the program.