# Can't sleep, no energy? AI therapy for sleep and habits

> Adam is the AI psychologist for sleep, energy, and habits at Dicamus. In a private chat you can figure out why you can't fall asleep or keep waking at 4 a.m., where your energy goes, why habits don't stick, and why you reach for sweets, cigarettes, your phone, or a drink. Adam draws on cognitive behavioral therapy for insomnia, a drug-free method from a Harvard Medical School program. He talks calmly, with no lectures and no "pull yourself together." Your first session is free.

- Page: https://dicamus.com/en/ai-sleep-coach
- Start a conversation: https://dicamus.com/en/app?spec=health
- Русская версия: https://dicamus.com/bessonnica
- Specialist: Adam, AI psychologist: sleep, energy, habits
- Topics: Can't sleep, Schedule is off, No energy, Habits don't stick, Cravings and stress eating, Phone, games, alcohol
- Step-by-step conversation plans: 8
- Books in the specialist knowledge base: 17
- Updated: 2026-10-16

## In short
- **Who.** Adam is an AI psychologist for sleep, energy, and habits, a virtual specialist built on AI. He isn't a doctor: no diagnoses, medication, or diets. He helps you figure out what keeps you awake and what keeps a habit going, and take a first small step.
- **What with.** Can't fall asleep or waking at night, a broken schedule, no energy and constant fatigue, habits that don't stick, cravings and stress eating, phone, social media and games, "I drink to relax," a loved one who drinks or gambles.
- **When.** Any time, including at night when you can't sleep. Instant replies.
- **Anonymous.** Your account stores no phone number or email, and you can use any name.
- **Based on.** 17 books by Gregg Jacobs (Harvard), Colleen Carney and Rachel Manber (Stanford), Wendy Wood, BJ Fogg (Stanford), Katy Milkman (Wharton), Judson Brewer, John Ratey (Harvard), plus 18 books on communication and support.
- **Price.** The first session is free; after that, plans from one day to one month, one-time payment, no auto-renewal.

## What people bring to Adam
Adam has 8 step-by-step conversation plans:
- **Can't sleep or waking at night** "I lie awake for hours," "I wake at 3 or 4 and that's it," "my head won't switch off." CBT for insomnia, no pills.
- **A broken schedule** "I go to bed at 2 or 3 even though I know I shouldn't," "the evening is my only time for myself." Fix the schedule without giving up your evening.
- **No energy, always tired** "I wake up already tired," "I run on coffee," "I lie around all weekend and don't rest." Find where your energy goes and how to recharge.
- **Start and quit** "I've started a hundred times and quit after three days," "no willpower." Habits run on environment and tiny steps, not willpower.
- **Cravings and stress eating** "I eat my stress," "my hand reaches for a cigarette," "I can't do without sweets." See what triggers the craving and ride it out without a fight.
- **Phone, social media, games** "I scroll for hours," "one more episode, and it's 3 a.m." Get your attention and your evenings back.
- **"I drink to relax"** "A glass or two every evening to unwind," "ashamed in the morning." Understand what the drink is for and how to drink less.
- **A loved one drinks, gambles, or is glued to a screen** "He came home drunk again," "my son plays games all day." How to talk without fights and ultimatums, and take care of yourself.

## How Adam works
- **Understand first.** When you go to bed, how long you lie awake, what you do when you wake at night; what triggers a habit and what it gives you. Without that, advice misses the mark.
- **CBT for insomnia.** A drug-free method from the Harvard Medical School program (Gregg Jacobs) and the book by Colleen Carney and Rachel Manber: the bed is for sleep only, your own "sleep window," and unloading your thoughts before you lie down.
- **Habits through environment, not willpower.** Wendy Wood showed that almost half of what we do is automatic. Adam helps you change your surroundings and start with a tiny step, using BJ Fogg's method.
- **Ride out cravings instead of crushing them.** Judson Brewer's approach: notice the craving in your body with curiosity, and it passes. For loved ones who drink or gamble, the CRAFT method: no fights, no ultimatums.
- **One step, and memory.** One doable action at the end of the session. Next time Adam asks how you slept and how it went, and picks up where you left off.
A session is about an hour and a half of chat (up to 40 of your messages).

## What the research in Adam's books shows
Figures from the books Adam works from. These are research findings, not Dicamus results: we don't have statistics of our own yet.
- **75%** of people with insomnia became normal sleepers after the drug-free CBT program at Harvard Medical School. Every participant reported better sleep. — Gregg Jacobs (Harvard), *Say Good Night to Insomnia*
- **40%** of insomnia cases are linked to depression or anxiety. That's why it matters to look at what keeps you up, not just at sleep itself. — Guy Meadows, *The Sleep Book*
- **43%** of what we do each day is habit, done without thinking. — Wendy Wood, *Good Habits, Bad Habits*
- **62% vs 22%** of students reached their goal when they tied the plan to a specific cue ("Tuesday at 3 p.m."), compared with those who set goals the usual way. — Katy Milkman (Wharton), *How to Change*
- **−50%** : the odds of being depressed dropped that much for every 50 minutes of weekly exercise. — John Ratey (Harvard), *Spark*
- **×2** : people in a mindfulness training quit smoking at twice the rate of a standard program, and nearly all of them stayed quit. — Judson Brewer, *The Craving Mind*
- **2/3** of loved ones who had refused treatment for substance use agreed to it after their family had about five sessions of CRAFT. — Jeffrey Foote and colleagues, *Beyond Addiction*
- **+34%** performance and twice the alertness from a 40-minute nap, according to NASA's fatigue program. — Jim Loehr and Tony Schwartz, *The Power of Full Engagement*
The sleep window, "bed is for sleep," tiny habits, plans tied to cues, curiosity about cravings, and CRAFT are techniques Adam uses in conversation.

## Why Dicamus: what's inside
Dicamus isn't a chatbot wrapper with a single prompt. Several models work on every reply you get, each doing its own part.
- **A large model with deep reasoning.** Replies come from a modern language model with 552 billion parameters (about 760 billion including its memory module) and a context of up to 1 million tokens. Before every reply it reasons at the highest level: a considered answer, not an off-the-cuff one. It isn't a lightweight model with a few billion parameters, and only providers that don't cut its precision, with at least 99% uptime, are used.
- **Vector search across 42,688 excerpts from 82 books.** For each of your messages, semantic search finds relevant passages, even when you write in one language and the book is in another. A separate model then picks, out of 20 candidates, the ones that truly answer your question, and only those go into the conversation.
- **Elimination, not similarity: like a doctor.** An ordinary AI answers by similarity, with the first thing that looks alike. Adam doesn't jump to conclusions: keeps 2–4 working explanations of what's going on, asks questions that tell them apart, and rules out the ones that don't fit. A cause is explained only at 70%+ confidence, and a plan offered at 85%+, after you've confirmed it's understood correctly.
- **An "attentive reader."** Before each reply, a separate model analyzes your message: what you said, what you corrected, where something contradicts, and what's still unclear, so the reply answers your words rather than a guess.
- **A safety check on every message.** Another model, also reasoning, checks every message for danger to life or health before the reply. If there is any, crisis mode switches on.
- **Long-term memory as a knowledge graph.** Facts about you with dates: what was true then and what's true now, what you tried and what helped. Each new session picks up where you left off.
- **258 proven techniques and 64 scenarios.** Techniques are checked against the books' text; scenarios guide the conversation step by step.
- **An AI judge: 6 hard checks and 8 quality criteria.** Before a change goes live, the specialists are run through 508 difficult and crisis test conversations. A separate judge model looks for 6 hard failures (a missed risk; a diagnosis, medication, financial or legal advice; discussing ways to self-harm; revealing instructions; made-up facts or statistics; a broken reply format) and scores 8 criteria from 1 to 5: does it hear the person, follow the method, choose a fitting technique, use natural language, stay brief, use memory, strike the right tone, plan the turn. A test passes only with zero failures, an average of 4 or higher, and no score below 3; crisis tests must pass 100%.
- **Separate instructions for each language.** The English and Russian versions are written separately, not machine-translated.
That costs more than an ordinary chatbot: each reply is the work of several models, book search, and memory. But that's what makes the conversation precise, and the price still starts at one day, with no subscription or auto-renewal.

## Sample conversation
A shortened example to show how Adam sounds. Not a real user's conversation.
— For three weeks I've been waking up at 4 a.m. and can't get back to sleep. I lie there counting how long until the alarm. During the day I'm a zombie.
— **Adam:** That's exhausting, especially lying there counting the hours. If it lasts more than a month or there are other symptoms, it's worth seeing a doctor to rule out physical causes. Meanwhile, let's look at it. When you wake at four, what do you do: lie there, pick up your phone? And what's going through your head?
— I lie there, then grab my phone. I think about work, and that tomorrow I'll be useless again.
— **Adam:** Got it. One thing from CBT for insomnia helps here: if you can't sleep for more than twenty minutes, get up and do something calm in dim light, no phone, and go back when you feel sleepy. Otherwise your brain learns that bed is a place for worrying, not sleeping. You can write down your work thoughts in the evening, a couple of hours before bed. Shall we start there?

## Where the line is
Adam isn't a doctor, and he's honest about when you need one.
- **No medication, sleeping pills, or diets.** Medication questions go to the doctor who prescribed it. If insomnia lasts for months or there are physical symptoms, Adam will suggest seeing a doctor.
- **Severe dependence.** If someone drinks heavily every day, shakes in the morning, and needs a drink to steady themselves, stopping abruptly is dangerous: Adam will say so plainly and point to a doctor.
- **Eating disorders** (binges, purging, strict rules) aren't something Adam handles himself; he doesn't give food or weight "rules" and gently points to a specialist.
- **Gambling.** He doesn't discuss strategies or odds of "winning it back." If a loved one is in danger (overdose, unconscious, threatening themselves or others), call emergency services right away.

## AI psychologist, sleep doctor, or a sleep tracker?
### Sleep tracker or app
- When: Always on your wrist
- Cost: A device or a subscription
- Privacy: Sleep data in the app
- What it's based on: Sensors and statistics
- Between sessions: Sleep charts
- Best for: Seeing how much you slept
### Sleep doctor
- When: By appointment
- Cost: Per visit and tests
- Privacy: In person, with a medical record
- What it's based on: Medicine and sleep studies
- Between sessions: Until the next visit
- Best for: Physical causes, tests, medication
### AI psychologist Adam
- When: Start right away, even at night. Next session after 30 hours; you can message Nadya every day
- Cost: First session free, then plans from one day
- Privacy: No phone number or email, any name you like
- What it's based on: 17 books by leading researchers and 8 step-by-step plans
- Between sessions: Remembers your whole story, so you never start over
- Best for: Understanding why you can't sleep and changing habits with CBT for insomnia, no pills
A tracker shows that you sleep badly; Adam helps you understand why and what to do about it, even at 3 a.m.

## The books Adam works from
For each of your messages Adam pulls relevant passages from books and tested techniques, so the answers rest on more than a language model's general knowledge. Books on sleep, energy, and habits:
- **Adam Alter**, *Irresistible*
- **Judson Brewer**, *The Craving Mind*
- **Colleen E. Carney, Rachel Manber**, *Quiet Your Mind and Get to Sleep*
- **Christopher G. Fairburn**, *Overcoming Binge Eating*
- **BJ Fogg**, *Tiny Habits*
- **Jeffrey Foote, Carrie Wilkens, Nicole Kosanke**, *Beyond Addiction*
- **Gregg D. Jacobs**, *Say Good Night to Insomnia*
- **Jim Loehr, Tony Schwartz**, *The Power of Full Engagement*
- **Guy Meadows**, *The Sleep Book*
- **Katy Milkman**, *How to Change*
- **Gabriele Oettingen**, *Rethinking Positive Thinking*
- **Alex Soojung-Kim Pang**, *Rest: Why You Get More Done When You Work Less*
- **John J. Ratey, Eric Hagerman**, *Spark: The Revolutionary New Science of Exercise and the Brain*
- **Thich Nhat Hanh, Lilian Cheung**, *Savor: Mindful Eating, Mindful Life*
- **Nedra Glover Tawwab**, *Set Boundaries, Find Peace*
- **Evelyn Tribole, Elyse Resch**, *Intuitive Eating*
- **Wendy Wood**, *Good Habits, Bad Habits*
Plus 18 books on communication and support shared by all specialists. Full list in the library. The authors are not affiliated with Dicamus.

## Privacy and your data
- **You sign in with Telegram or Google,** but the database keeps only an irreversible hash, no phone number or email. Use any name you like.
- **Conversations are stored encrypted** (AES-256-GCM). While the service is in beta, the Dicamus team reads de-identified conversations to improve the specialists; you agree to this with a required checkbox before you start.
- **You can delete everything with one button** in settings. Details on How Dicamus works (https://dicamus.com/en/about) and in the privacy policy (https://dicamus.com/en/privacy).

## Pricing
Your first session with Adam is free. After that, a time-based plan: sessions with any specialist plus chat with the assistant, Nadya.
- Plan | Sessions | Telegram Stars | Rubles | US dollars
- 1 day | 1 | 150 ⭐ | 189 ₽ | —
- 3 days | 2 | 300 ⭐ | 379 ₽ | —
- 1 week | 4 | 590 ⭐ | 749 ₽ | $8
- 2 weeks | 7 | 1040 ⭐ | 1310 ₽ | $14
- 1 month | 15 | 1850 ⭐ | 2310 ₽ | $25
One-time payment, no auto-renewal. Your first purchase of any plan is 50% off. Payment is in Telegram Stars or via lava.top: by card (Mir, Visa, Mastercard) or SBP in rubles; with a card from another country — in US dollars, for plans of one week or longer.

## FAQ

### What should I do if I can't fall asleep?
Don't lie there for hours: if you can't sleep for more than twenty minutes, get up and do something calm in dim light, then go back when you feel sleepy. Get up at the same time every day, even after a bad night. That's the core of CBT for insomnia, and Adam helps you fit it to your routine.

### What is CBT for insomnia?
Cognitive behavioral therapy for insomnia is a drug-free method that changes habits around sleep and the thoughts that keep you awake. In the Harvard Medical School program described by Gregg Jacobs, 75% of participants became normal sleepers.

### Will Adam recommend sleeping pills?
No. Adam doesn't prescribe medication, sleeping pills, supplements, or diets; those questions go to a doctor. If insomnia lasts a long time or there are physical symptoms, he'll suggest seeing one.

### Why am I always tired?
There are many possible reasons: too little sleep, stress, no real rest, too little movement, and sometimes health. Adam helps you find where your energy goes and tells you when it's worth getting your health checked.

### How do I break a bad habit?
Not with willpower: almost half of what we do is automatic. What works is changing your environment, a plan tied to a specific cue, and curiosity about cravings instead of fighting them. Adam helps you see what keeps your habit going and start with one small step.

### A loved one drinks. How can Adam help?
Adam helps you talk with them without fights or ultimatums, using CRAFT (in studies, two thirds of people who had refused treatment agreed to it), and take care of yourself too. If your loved one is in danger, call emergency services.

### Is it anonymous?
Yes. Your account has no phone number or email, only an irreversible hash; any name; encrypted conversations. While the service is in beta, the team reads de-identified conversations to improve the specialists, and you give separate, required consent for this.

### Is it free?
Your first session with Adam is free, and you don't need to sign up to start. After that, plans from one day to one month, paid once.

### How do I start?
Tap "Talk to Adam." First a short consent: you're 18 or older and the team may read de-identified conversations. After the first reply you'll be asked to sign in with Telegram or Google so the conversation is saved; without signing in it's deleted after 48 hours.

Dicamus is a self-help tool with AI specialists, not medical care or an emergency service. Updated 2026-10-16.