CBT-i Coach review

CBT-i Coach is the most direct way to try cognitive behavioral therapy for insomnia without paying anything. The app was built by the VA's National Center for PTSD, Stanford School of Medicine and the Defense Department's telehealth center, and it follows the therapy manual Cognitive Behavioral Therapy for Insomnia in Veterans. It teaches how sleep works, helps you set a steady sleep routine and improve your bedroom, and gives a structured program of the strategies used in clinics. The VA states that CBT-I works for civilians as well as veterans, and the app pulls data from Apple Health and Fitbit. The trade-off is support. CBT-i Coach is designed to go with face-to-face care, and while it can be used alone, it has no human coach, no stories and no sound library. People who struggle to stick with sleep restriction may do better with a paid coached program, but anyone should try this first.

Who it is for

Insomniacs who want a structured CBT-I program at no cost, ideally alongside a clinician.

Price

Free on the US App Store, with no in-app purchases.

CBT-i Coach Health & Fitness Free
Quoted from the vendor pricing page on November 8, 2026.

Key features

• Structured CBT-I program built on a VA therapy manual
• Lessons on sleep, sleep routines and the sleep environment
• Strategies proven to ease insomnia symptoms
• Works with the Apple Health app and Fitbit
• Built by VA's National Center for PTSD, Stanford School of Medicine and the DoD

Strengths and weaknesses

• Strength: Completely free, with no ads or subscription
• Strength: Based on a published clinical therapy manual
• Strength: Works for civilians as well as veterans
• Weakness: Meant to support care with a provider, not replace it
• Weakness: No sleep stories or relaxing sound library
• Weakness: The plain interface lacks coaching or reminders from a person

Key facts

• Price: Free
• Method: Cognitive Behavioral Therapy for Insomnia
• Developers: VA National Center for PTSD, Stanford, DoD
• Integrations: Apple Health, Fitbit
• Platforms: iPhone, iPad

Where it ranks

CBT-i Coach is No. 5 in our Best Sleep Apps verdict.