A component of CBTi is sleep restriction, whereby you limit your hours in bed and wake at the same time every day. By both anchoring your circadian rhythm to that waking time and building sleep drive at night you can reduce sleep onset latency, and maintenance issues throughout the night.

If you spend 8h total, you can dial back to 7, or as low as 6, on a temporary basis. Once your sleep restructures itself (which doesn't actually take that long), you can increase your total time in bed back to 8.

Even sleep therapy apps are pretty useless as they just regurgitate what ought to be freely available information.