Somnaro: Menopause Sleep App

The only sleep app built specifically for perimenopause and menopause. 7-week CBT-I programme. AI sleep coach. GP-ready clinical report. 7-day free trial. Waking at 3am. Lying there for hours. Exhausted the next day. You know hormones are part of it — but most sleep apps weren't built for you. They track sleep, play white noise, suggest bedtime habits. None understand that hormonal sleep disruption needs a different approach. Somnaro was built for this specifically. THE THERAPY: CBT-I CBT-I is the only non-pharmaceutical insomnia treatment with robust clinical evidence. 70–80% of people with chronic insomnia improve significantly. It outperforms sleep medication for long-term outcomes. Somnaro's 7-week programme is adapted for hormonal sleep disruption. Every week uses your actual diary data. Your sleep window is calculated from your sleep — not a generic recommendation. Week 1 — Why hormones disrupt sleep differently Week 2 — Your personalised sleep window from your diary Week 3 — Stimulus control: rebuilding your relationship with bed Week 4 — Cognitive restructuring: how you think about sleep Week 5 — Wind-down techniques grounded in physiology Week 6 — Relapse prevention: when bad nights return Week 7 — Your long-term sleep maintenance plan Note on Week 2: CBT-I includes sleep restriction — deliberately limiting time in bed. Sleep may feel harder before it gets better. This is normal, expected, and means the therapy is working. Somnaro guides you through it. THE SLEEP DIARY A 2-minute morning log captures bedtime, time to fall asleep, wake-ups, sleep efficiency, and quality. A 90-second evening check-in tracks hormonal symptoms, stress, alcohol, and caffeine. Sleep efficiency is calculated automatically every morning. Watch it rise week by week. 7-day streak milestones celebrate consistency. A gentle noon nudge reminds you if you forget to log. AI SLEEP COACH Your AI coach reads every diary entry and responds with analysis specific to you. · Daily coaching note after every morning log — specific to last night · Weekly insight every Sunday — what's correlating with your worst nights · 7-day sleep efficiency sparkline with best and worst nights highlighted · Monthly summary — ISI score trend, 30-day metrics, and your personal narrative Warm tone. Real analysis. Your data, not a script. ISI SCORE — TRACK YOUR IMPROVEMENT The Insomnia Severity Index is a validated clinical measure used worldwide. Somnaro tracks your score at Week 1, 4, and 7 checkpoints. Watching it move from Moderate to Mild — or Mild to None — is one of the most motivating moments in the programme. GP-READY REPORT Generate a clinical sleep progress report covering your ISI history, sleep efficiency trend, hormonal symptom summary, and CBT-I progress. Share directly with your GP or menopause specialist with a pre-written NICE-referencing covering note — one tap opens Mail with subject, body, and PDF pre-filled. No other sleep app does this. BUILT FOR YOUR STAGE Perimenopause, postmenopause, or surgical menopause — Somnaro personalises the programme to your hormonal stage and primary sleep issue: difficulty falling asleep, waking at 3am, or being woken by hot flashes and night sweats. YOUR DATA IS YOURS Diary entries encrypted and stored in your personal iCloud account. Somnaro never sells or shares your sleep data. Export or delete everything at any time. FREE TRIAL 7 days free. No credit card. Log your first week, get your baseline ISI score, experience the AI coach. Support: somnaro.com/support Privacy: somnaro.com/privacy