Sleep that understands your hormones

Sleep built for
menopause.

The only non-pharmaceutical sleep programme adapted specifically for perimenopause and menopause. Somnaro uses clinically-backed CBT-I, AI coaching and GP-ready reports — all built around your changing hormonal rhythms.

Download Free on iPhone See how it works ↓
Free to download No account needed Data encrypted on-device iPhone & Apple Watch
GOOD MORNING, SARAH
Last night's sleep
6h 44m Sleep
82%
Efficiency
2×
Wake-ups
Wk 3
CBT-I
Night sweat logged HRT tracked Deep sleep ↑
✦ AI Coach
Your sleep window improved by 18 min this week. Your CBT-I programme is working — stay consistent tonight.
📓Diary
📈Programme
✦Coaching
⚙️Settings
4.9★
App Store
Week 3
CBT-I Programme
60%
of menopausal women experience significant sleep disruption
7 yrs
average duration of menopause-related sleep problems
7 wks
Somnaro's personalised CBT-I programme, adapted for menopause
42%
symptom reduction for women who track daily
What Somnaro includes

Built for the way menopause
affects your sleep

General sleep apps weren't built for you. They don't know about night sweats, hormonal wake cycles, or the specific way menopause collapses your sleep architecture. Somnaro was.

🧠

7-Week CBT-I Programme

The gold-standard non-pharmaceutical treatment for insomnia — personalised to your data and adapted specifically for perimenopause and menopause.

✦

AI Coaching

Your AI coach reads your sleep diary each morning and delivers personalised insight. It learns your patterns and adjusts guidance as your sleep improves.

📋

GP-Ready Reports

Generate a clinical sleep progress report — sleep efficiency, ISI scores, CBT-I progress, hormonal symptom summaries — and share directly with your GP or specialist.

🌡️

Night Sweat Tracking

Log night sweats and see exactly when they occur, how they fragment your sleep stages, and what triggers them — alcohol, stress, room temperature.

💊

Hormonal Symptom Log

Track HRT, supplements and symptoms alongside your sleep data. See measurable evidence of whether your treatment is improving your sleep over time.

🔒

Private By Design

Your data is encrypted and never sold. Everything stays on your device. Somnaro never monetises your health information.

Inside the app

Everything you need,
nothing you don't

10:19⚡
🌙
Sleep that understands your hormones.
The only non-pharmaceutical treatment — adapted for perimenopause and menopause.
  • 7-week CBT-I programme personalised to your data
  • AI coaching that reads your sleep diary
  • Your data is encrypted and never sold
  • Week 6 relapse prevention
Let's get started
Sleep Diary
Daily morning and evening logs track your sleep and symptoms
10:21⚡
GP Report
Generate a clinical sleep progress report to share with your GP or specialist.
30 days
60 days
90 days
Sleep efficiency, TST, SOL & WASO averages
ISI assessment history with score change
CBT-I programme progress & sleep window
Hormonal symptom summary
Data quality and diary completeness
Share with my GP
GP Report
Clinical sleep data ready to share with your doctor in seconds
10:20⚡
CBT-I Programme
Your sleep window
10:00 pm→6:30 am8h 30m
Your 7-week programme
Week 1: Understanding Your Sleep
Week 2: Your Personal Sleep Window
Week 3: Reclaiming Your Bed
Week 4: Changing How You Think
Week 5: Winding Down
CBT-I Programme
7-week programme tailored to your menopause-related sleep
10:20⚡
Sleep Diary
Monday, 11 May · Today's log
7-day avg
— —
Streak
0
🌤 Morning log
How did you sleep last night?
🌙 Evening check-in
How has your day been?
✦ Your AI coach
Complete your morning log to unlock today's coaching note.
Daily Diary
Morning and evening logs with weekly and monthly sleep insights
How it works

From broken sleep to
sleeping through

1

Download & set up

Free on iPhone. Takes under 3 minutes. Somnaro asks where you are in your menopause journey and which sleep symptoms are affecting you most — and builds your programme around that.

2

Log morning & evening

A 90-second daily diary. Night sweats, wake episodes, HRT, mood, stress. Somnaro pulls your sleep stages automatically from Apple Watch or Apple Health.

3

Your programme improves you

Week by week, the CBT-I programme rebuilds your relationship with sleep. Your AI coach adjusts as you improve. Your GP report is ready any time you need it.

What women say

Real results from
real menopause

★★★★★
"I have tried everything for two years. This is the first thing that's actually worked. The 7-week programme gave me a structure I didn't have before, and by week four I was sleeping through most nights."
JW
Jo W.
Age 52 · Perimenopause · Melbourne
★★★★★
"My specialist asked me to keep a sleep diary. I showed her the Somnaro GP report instead. She said it was the most useful patient data she'd seen and asked what app it was."
RT
Rachel T.
Age 49 · Early menopause · Sydney
★★★★★
"After 3 years of 3am wake-ups I finally understand what's happening. The AI coach explained the cortisol mechanism and what to do about it. I actually slept through last night for the first time in months."
MK
Michelle K.
Age 54 · Postmenopause · Brisbane
Frequently asked

Questions

Yes — Somnaro is free to download on iPhone. Download now from the App Store with no account required to get started.
CBT-I (Cognitive Behavioural Therapy for Insomnia) is the gold-standard, non-pharmaceutical treatment for insomnia — recommended above sleep medication by sleep medicine bodies worldwide. It works by rebuilding the mental and behavioural patterns that sustain insomnia. Somnaro's 7-week programme is specifically adapted for the hormonal context of perimenopause and menopause.
Yes. Somnaro generates a clinical sleep progress report covering sleep efficiency, ISI assessment history, CBT-I programme progress and hormonal symptom summaries. You can share it directly with your GP or specialist as a PDF — generated on your device and only shared when you choose to.
Yes. Somnaro integrates with Apple Health, so sleep stage data from your Apple Watch flows automatically into your diary. This means less manual logging and richer data for your AI coach and programme.
Yes. Your data is encrypted and stored on your device. Somnaro never sells or shares your health data. The report generated for your GP is created on your device and only shared when you explicitly choose to share it.
Yes. Somnaro is designed for the full hormonal transition — perimenopause through menopause and beyond. The programme adapts to wherever you are in the journey, and tracks how your changing hormonal rhythms affect your sleep throughout.
Somnaro works alongside HRT — many users find the combination most effective. You can log your HRT in the diary and Somnaro will show you how your sleep changes as treatment takes effect. The GP report includes your hormonal symptom summary so your doctor can see the full picture.
Start tonight

Sleep that finally
understands you.

Free to download. No account required. Your first CBT-I session starts the night you install it.

Download on the App Store
Free · iPhone · No account required