CBT-i
You don't have to pay to start CBT-I (Cognitive Behavioral Therapy for Insomnia) on your phone.
The Rest App, which is based on the principles of CBT-I, has a genuine free tier: keep a nightly sleep log, work through the full educational content, and use the sleep tools, all without paying. Only the AI coach and daily check-ins need a subscription. The free version is a real starting point, not a locked demo. It's only available for iOS at the moment.
The other well-known free option comes from the U.S. Department of Veterans Affairs (VA), and it's open to anyone, not just veterans. CBT-i Coach is a companion app meant to support work you're doing with a provider, while Insomnia Coach is a five-week self-guided plan you can follow on your own. Both include a sleep diary, education, and tools built on the same method.
The trade-off with the free routes is that they don't adapt to you: everyone gets the same plan. But if you want to try the approach before spending anything, they're a smart place to begin.
Full guide: The Best CBT-I Apps (2026).
Disclaimer: Rest is a self-management and well-being tool for sleep improvement and is not intended to diagnose, treat, cure, or prevent any disease. It does not replace care by your healthcare provider or any treatments you may be using. Always continue to take your medications as directed by your healthcare provider. The information provided in the Rest app and related materials is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Use Rest only as directed. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. If you have or suspect you have a specific medical condition or disease, please consult your healthcare provider before using the Rest program.
Company: Evolve Global, Inc.