Life Skills, Episode 3: Sleep. A 6-minute plain-language lesson. Insomnia is partly a trained habit, and CBT-I (cognitive behavioral therapy for insomnia) retrains it; the American College of Physicians (2016) made it the first-line treatment, ahead of pills. Trauer 2015 (20 RCTs, 1,162 people): 19 min faster to fall asleep, 26 min less awake at night, sleep efficiency +9.9 points. OASIS trial (3,755 students, digital CBT-I): insomnia effect size 1.11. Skills: a fixed wake time 7 days a week; the bed is for sleep (get up if awake ~20 min). Safety: sleep restriction can trigger hypomania in bipolar disorder (Kaplan & Harvey 2013: 2 of 5) - only with your psychiatrist. Do this week: one wake time every day, the 20-minute rule, phone out of the bedroom, a simple sleep diary.