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Get back to sleep with VA’s Insomnia Coach

Build better habits to improve your sleep 

If you struggle with sleep, you're not alone. Many Veterans live with insomnia. Insomnia is when you can’t fall asleep or stay asleep. You may have insomnia for a few nights in a row from time to time. This is called acute insomnia. Or your sleep trouble may be ongoing. This is called chronic insomnia. No matter how often you struggle to get good sleep, the Insomnia Coach app can help.

Get Insomnia Coach on the VA mobile app website

How to use Insomnia Coach

Insomnia Coach was created for everyone and is easy to use. It can be used as a standalone education and self-care tool or as an addition to professional care. This app is based on scientific research about how people can change their behaviors and thoughts to improve sleep.

Insomnia Coach provides new users with a 5-week Training Plan. Each morning, you'll take a couple of minutes to log your sleep from the night before. Then you’ll receive personalized feedback to help you sleep better.

The tools in the app can be used at any time—when you want to stay awake, relax before bed, or get back to sleep in the middle of the night. Once you complete the training plan, you can keep using the app to maintain good sleep habits.

Can't see this video? Watch Introduction to the Insomnia Coach App on YouTube

How Insomnia Coach helps

With Insomnia Coach, you can decide what tools work best to develop a personalized sleep plan. Main features include:

  • Guided, weekly training plan to help you track and improve sleep

  • Sleep Coach with tips and personal feedback about your sleep Interactive sleep diary to help you track daily changes

  • Tools to help you relax and prepare for sleep

What else can I do?

If you have trouble sleeping, talk to your health care team at your next appointment or use My HealtheVet to reach out with a secure message. They may ask you to do a sleep diary, like the one available on the Insomnia Coach app, or a sleep study to help diagnose your symptoms. You can share the results at your next appointment.

Learn more about messages on My HealtheVet

Is there a version of the app available online?

Insomnia Coach is only available for mobile devices. However, Path to Better Sleep is a free, online course based on Cognitive Behavioral Therapy for Insomnia (CBT-I). It has a different format than Insomnia Coach, but many tools and tips are included.

Learn more about Path to Better Sleep on the Veteran Training website

Manage your health care with the new My HealtheVet Experience

The new My HealtheVet experience on VA.gov allows you to manage your health care needs in the same place that you manage your other VA benefits and services. You can manage appointments, refill prescriptions, find your medical records, and more. You can also send a secure message to your health care team, all in one place. 

Manage your health care with My HealtheVet on VA.gov

 

Please vote in our unscientific poll. All responses are anonymous.

Poll - An App to Help You Sleep (March 2025)

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Learn more about Insomnia Coach on the VA Mobile website

A Good Night's Sleep (National Institute on Aging)

Updated September 10, 2025