tired with insomnia Are you tired
with insomnia

We have a 100% success rate in achieving a normal sleep efficiency for our patients.

Insomnia Causes

Seprator our mission - Nancy Knechal - eSleepWellness
Insomnia Causes

Insomnia is a very common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. It can sap your energy level, and affect your mood, your health, your work performance, and your quality of life.

How much sleep is enough varies from person to person, but most adults need six to eight hours a night.

Do you suffer from insomnia?

Seprator our mission - Nancy Knechal - eSleepWellness

We offer individualized management using the only scientifically proven non-medication treatment: Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-I is recommended by the American College of Physicians, the European Sleep Research Society, and the American Academy of Sleep Medicine as the first line treatment for insomnia.

Do you lie awake on average 30 minutes or longer before falling asleep?

Yes No

Do you lie awake during the night on average for at least 30 min?

Yes No

Do you have trouble falling asleep or staying asleep 3 nights a week or more?

Yes No

Does your difficulty sleeping affect you during the day (fatigue, drowsiness, irritability, decreased productivity, decreased performance, etc.)?

Yes No

You meet criteria for an insomnia diagnosis. You will benefit greatly from CBT-I treatment.

You have characteristics suggesting you have, or are in the process of, developing insomnia. CBT-I can reverse these characteristics and prevent the development of clinically diagnosable insomnia.

It is unlikely you have insomnia. However, if you sleep less than 6 hours at night, wake up earlier in the morning than you’d like (and can’t fall back to sleep), or you worry about your sleep before going to bed, you have signs that make you high risk for developing insomnia. You should consider intervention to prevent clinically diagnosable insomnia.

Regularly exercise for insomnia

Get some exercise

avoid caffeine for insomnia

Avoid caffeine after the morning

do not indulge

Do not over-indulge


Relax before bed

Wake up

Wake up at the same time every day

The eSleepWellness Approach

Seprator our mission - Nancy Knechal - eSleepWellness

Our 30-day online treatment program applies scientific research findings, the proven techniques of Cognitive Behavioral Therapy and supplemental methods from mindfulness, nutrition, stress management, and more and customizes it all specifically for you. Weekly video appointments are with the certified sleep provider.


Seprator our mission - Nancy Knechal - eSleepWellness

Sheila of Oregon

Doing the sleep diary was really eye-opening!

Client from Klamath Falls, OR

I'm sleeping much better now!"

CBT-I Is Recommended By:

Seprator our mission - Nancy Knechal - eSleepWellness

Insomnia by Age

Aging is associated with increased insomnia

Insomnia by Age-Chart

Our Blogs

* Anderson KN. Insomnia and cognitive behavioural therapy-how to assess your patient and why it should be a standard part of care. J Thorac Dis. 2018;10(Suppl 1):S94-S102. doi:10.21037/jtd.2018.01.35

*Jacobs GD, Pace-Schott EF, Stickgold R, Otto MW. Cognitive behavior therapy and pharmacotherapy: a randomized controlled trial and direct comparison. Arch Intern Med. 2004 Sep 27;164(17):1888-96. doi: 10.1001/archinte.164.17.1888. PMID: 15451764.

* Riemann D, Baglioni C, Bassetti C, Bjorvatn B, Dolenc Groselj L, Ellis JG, Espie CA, Garcia-Borreguero D, Gjerstad M, Gonçalves M, Hertenstein E, Jansson-Fröjmark M, Jennum PJ, Leger D, Nissen C, Parrino L, Paunio T, Pevernagie D, Verbraecken J, Weeß HG, Wichniak A, Zavalko I, Arnardottir ES, Deleanu OC, Strazisar B, Zoetmulder M, Spiegelhalder K. European guideline for the diagnosis and treatment. J Sleep Res. 2017 Dec;26(6):675-700. doi: 10.1111/jsr.12594. Epub 2017 Sep 5. PMID: 28875581.

* Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD; Clinical Guidelines Committee of the American College of Physicians. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016 Jul 19;165(2):125-33. doi: 10.7326/M15-2175. Epub 2016 May 3. PMID: 27136449.