Table 2.

Content of the HARUToday program.

Zone	Sessions	Session content
Psychoeducation	Sessions 1–6	Introducing sleep-related symptoms CBT program overview Familiarization with sleep quality rating scale
Behavioral activation	Sessions 7–13	Introduction to sleep hygiene Learning how to control sleep hygiene Planning a sleep routine Conducting and evaluating the sleep routine
Relaxation training	Sessions 14–24	Introducing relaxation techniques through video and audio Introducing systematic desensitization techniques*
Cognitive restructuring	Sessions 25–38	Introducing the A–B–C model How thoughts can affect sleep Familiarization with how to write an A–B–C record Fixing cognitive errors that affect good sleep
Problem solving	Sessions 39–48	Learning coping strategies for anxiety-causing problems that can disturb sleep

CBT: cognitive behavioral therapy.

^*Systematic desensitization, a behavioral technique by which a person is gradually exposed to an anxiety-producing event, is often used to treat sleep problems together with relaxation strategies, as sleep problems can be triggered as a result of anxiety (Sharma and Andrade, 2012).