Sleep therapy for hormonal disruption

Finally, sleep
that understands
your hormones.

Somnaro is the only sleep app built specifically for perimenopause and menopause. CBT-I — the clinically proven treatment for insomnia — adapted for hormonal sleep disruption.

Download on App Store See how it works →
🔒 Free 7-day trial ⭐ $89.99/year 🏥 GP-ready reports
🌙
Sleep that understands your hormones.
Somnaro uses CBT-I — the only non-pharmaceutical treatment for insomnia with robust clinical evidence — adapted specifically 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
Let's get started
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Built on CBT-I clinical evidence
🔒
Data encrypted on-device
🏥
GP-ready progress reports
🎯
ISI score tracked clinically
📱
Apple Health integration
The problem
Waking at 3am, unable to get back to sleep, exhausted the next day — and knowing hormones are part of it, but finding no app that actually understands that.
60%
of post-menopausal women experience clinically significant insomnia
47%
of perimenopausal women report severe sleep disruption
0
sleep-first apps existed for this demographic before Somnaro
How it works
Four things working
together every day.

The sleep diary feeds the CBT-I programme. The programme informs the AI coach. The AI coach helps you understand your patterns. The GP report proves your progress.

📔
Sleep Diary
Two minutes every morning. Log your bedtime, wakings, sleep efficiency, night sweats, and hot flashes. The diary calculates your sleep efficiency — the metric CBT-I uses to prescribe treatment — automatically after every entry.
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7-Week CBT-I Programme
Cognitive Behavioural Therapy for Insomnia — the only non-pharmaceutical treatment with robust clinical evidence. Adapted for hormonal disruption. Your personalised sleep window is calculated from your actual diary data, not a generic recommendation.
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AI Coaching
After every morning log, your AI coach responds with an analysis based on your actual patterns. "Why did I sleep badly?" gets you a real answer using your last 7 days of data — not generic sleep hygiene advice.
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GP-Ready Report
Generate a clinical sleep progress PDF covering your sleep metrics, ISI score history, hormonal symptom summary, and CBT-I progress. Formatted for a clinical setting. Share directly with your doctor or menopause specialist.
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Insomnia Severity Index Tracking
The ISI is a validated clinical questionnaire used by sleep specialists worldwide. Somnaro measures it at onboarding, week 4, and week 7. Watching your score fall from 18 to 9 over seven weeks is the proof the programme is working — and something worth showing your GP.
The programme
Seven weeks.
Built around
your data.

Every session uses the previous week's diary data. Your sleep window is calculated from your actual sleep time. Nothing is generic.

Start free trial →
1
Week 1
Understanding Your Sleep
Why hormones disrupt sleep — the physiology your doctor probably didn't explain.
2
Week 2
Your Personal Sleep Window
Sleep restriction therapy, calculated from your diary. Your window, not a template.
3
Week 3
Reclaiming Your Bed
Stimulus control — rebuilding the association between bed and sleep.
4
Week 4
Changing How You Think About Sleep
Cognitive restructuring for the specific thought patterns that keep hormonal insomnia going.
5
Week 5
Winding Down
Physiological techniques — not meditation. Evidence-based preparation for sleep.
6
Week 6
When Sleep Gets Bad Again
Relapse prevention — because menopause is not linear and you'll need this.
7
Week 7
Consolidation
Your progress, your ISI score improvement, your long-term maintenance plan.
The evidence
CBT-I is not wellness.
It is medicine.

Cognitive Behavioural Therapy for Insomnia has decades of clinical trial evidence behind it. These are the numbers that matter.

70–80%
of people with chronic insomnia improve significantly with CBT-I
Sleep Medicine Reviews, clinical meta-analysis
Better
CBT-I outperforms sleep medication for long-term outcomes, with no dependency or side effects
Morin et al., Journal of Clinical Sleep Medicine
1B+
women globally in perimenopause or menopause — with no sleep-first clinical app until now
WHO women's health data, 2026
What women say
Real results from
real sleep diaries.
★★★★★
"My ISI score dropped from 19 to 8 in seven weeks. I showed my GP the report and she was genuinely impressed. Nothing else has come close."
Sarah K. — 52, perimenopause
★★★★★
"The AI coach told me my caffeine after 2pm was correlating with 3am wakings. It was using my own data. That specificity changed everything."
Amanda R. — 48, early perimenopause
★★★★★
"Finally an app that understands that my sleep problem isn't anxiety. It's hormones. Week 2's sleep window changed my nights completely."
Helen M. — 55, post-menopause
Start tonight
7 days free.
Then $89.99 a year.

Less than the cost of one GP appointment. No ads. No data selling. Cancel any time from your Apple ID settings.

Download on the App Store

iPhone only · iOS 16+ · Free for 7 days · Then $89.99/year or $9.99/month

Your sleep data is yours. We don't sell it, share it, or advertise with it.