Complete your morning log as soon as possible after getting out of bed — ideally within 30 minutes of waking. The log captures your memory of last night's sleep, which becomes less accurate as the day goes on. Somnaro sends you a smart reminder approximately 20 minutes after your typical wake time to help build the habit.

Sleep efficiency (SE%) is the percentage of time you spend actually asleep while in bed. It's calculated as: total sleep time ÷ total time in bed × 100. For example, if you were in bed for 8 hours but only slept for 6 hours, your SE% is 75%. CBT-I targets a sleep efficiency of 85% or above. Below 80% is typically considered poor. Somnaro calculates this automatically from your diary entries.

You can log a missed night by tapping the calendar icon on the diary home screen and selecting a previous date. For best results, log missed nights as soon as you remember. However, the accuracy of retrospective entries decreases after 24 hours. Missing occasional nights is normal — your streak will reset but your data and programme progress are not affected.

Total sleep time tells you how much you slept. Sleep efficiency tells you how well your sleep system is working. Many women with hormonal insomnia spend 9 or 10 hours in bed but only sleep 5 or 6 of those hours — this actually makes sleep worse over time by weakening sleep pressure. CBT-I focuses on improving efficiency first, which then allows total sleep time to increase naturally. This is why Somnaro prioritises your SE% as the primary metric.

The evening check-in captures what happened during the day that might affect tonight's sleep — hot flash frequency, stress levels, alcohol, caffeine, and exercise. This data is what allows your AI coach to identify correlations. For example: "On nights when you reported caffeine after 2pm, your average waking time was 3:15am. On other nights it was 4:40am." Without the evening check-in, the AI coach has less to work with.

Week 1 of the programme is available immediately after completing onboarding. Week 2 unlocks after you've logged 5 morning diary entries — this ensures the app has enough data to calculate your personalised sleep window for Sleep Restriction Therapy. Each subsequent week requires an additional 5 diary entries (Week 3 = 10 mornings, Week 4 = 15, and so on).

Sleep Restriction Therapy (SRT) is the component of CBT-I that prescribes a specific sleep window — a time you go to bed and a time you get up, calculated to match your actual sleep time rather than the time you spend in bed. Initially this can feel harder because you're spending less time in bed. This is intentional — it builds sleep pressure, which is the biological drive to sleep. Most people notice significant improvement within 1–2 weeks of starting their sleep window. Somnaro's version is adapted for hormonal disruption with a minimum floor of 5.5 hours and adjustments for severe vasomotor symptom nights.

The Insomnia Severity Index (ISI) is a validated 7-question clinical questionnaire used by sleep specialists worldwide to measure insomnia severity. Scores range from 0–28: 0–7 is no clinical insomnia, 8–14 is subthreshold insomnia, 15–21 is moderate insomnia, and 22–28 is severe insomnia. Somnaro measures your ISI at onboarding, week 4, and week 7 to track your progress. A drop of 6 or more points is considered a clinically significant improvement.

Yes. CBT-I works alongside HRT, not in opposition to it. Many women find that even when HRT manages daytime symptoms, the behavioural and cognitive patterns that developed during poor sleep persist — and CBT-I addresses those patterns directly. Somnaro adapts programme content based on whether you're on HRT. If you're starting HRT while using Somnaro, update your hormone profile in Settings so the programme can adjust accordingly.

Your diary, AI coaching, and GP report continue working after the programme ends. Hormonal sleep is not linear — menopause transitions can cause sleep to deteriorate again, particularly during hormonal shifts. Your subscription gives you ongoing access to these tools, including the relapse prevention content from Week 6 which guides you through a shortened 2-week self-directed re-run if sleep worsens again.

Personalised daily coaching notes unlock after 5 morning diary entries. Before this, the AI coach shows a holding message. The 5-entry threshold ensures the coach has enough data to provide genuinely personalised insights rather than generic advice. Weekly insights unlock after 3 diary entries.

Tapping "Why did I sleep badly?" sends your last 7 days of diary data — sleep times, efficiency, night sweats, hot flashes, stress, caffeine, and alcohol — to Somnaro's AI coach. The coach analyses correlations and returns a specific response based on your patterns. The analysis might identify, for example, that your worst nights follow days with 4+ hot flashes, or that caffeine after 2pm is correlating with 3am wakings. The response is based entirely on your data, not generic sleep advice.

No. The AI coach is a data analysis and behavioural support tool. It is not a therapist, not a medical professional, and not a substitute for professional care. If you are experiencing significant mental health difficulties, anxiety, or depression alongside your sleep problems, we encourage you to speak with your GP or a qualified mental health professional.

Somnaro subscriptions are managed through Apple. To cancel:

You will retain access to premium features until the end of your current billing period.

New subscribers receive a 7-day free trial. You will not be charged during the trial period. If you cancel before the 7 days are up, you will not be charged at all. If you do not cancel, your selected subscription (annual or monthly) will begin automatically when the trial ends. Apple will send you a receipt when the subscription starts.

Subscription refunds are handled by Apple, not Somnaro. To request a refund, visit reportaproblem.apple.com and sign in with your Apple ID. Select the Somnaro subscription charge and choose "Request a refund." Apple's refund policy applies. If you believe you were charged in error, contact us at support@somnaro.com and we'll help resolve it.

Yes. Sign in to Somnaro with the same email address on your new device, or use "Restore purchases" on the paywall screen. Your diary data, programme progress, and subscription are linked to your account, not your device. If you're having trouble restoring purchases, contact us at support@somnaro.com.

No. Your sleep data is never sold, shared for advertising purposes, or provided to any third party except as required to operate the service (our hosting provider Supabase, and our AI provider Anthropic for generating coaching responses). We don't use advertising networks. We don't have data broker relationships. See our full Privacy Policy for complete details.

Go to Settings → Data & Privacy → Export data. Your complete diary history will be exported as a file you can save or share. This includes all morning logs, evening check-ins, ISI scores, and profile settings.

Go to Settings → Data & Privacy → Delete account. This permanently deletes your account and all associated data from our servers within 30 days. Note: deleting your account does not automatically cancel your App Store subscription — you'll need to cancel that separately through your Apple ID settings to avoid further charges.

Somnaro requests the following permissions:

Notifications — Used to send your morning diary reminder (approximately 20 minutes after your typical wake time) and your evening check-in reminder (before your CBT-I prescribed bedtime). Notifications are never used for advertising or promotional purposes. The app works without notifications — you can log manually at any time.

Apple Health (optional) — Somnaro requests read access to Sleep Analysis, Heart Rate Variability, and Resting Heart Rate. This data is used only to pre-fill portions of your morning diary on-device. It is never uploaded to our servers. You can use Somnaro fully without granting Health access.

Somnaro does not request access to your location, contacts, camera, microphone, or any other device data.

During onboarding, you'll be offered the option to grant Apple Health access. If you skipped this, go to Settings → tap your iPhone Settings app → Privacy & Security → Health → Somnaro and enable the data types you want to share. Somnaro reads sleep analysis, heart rate variability, and resting heart rate to help pre-fill parts of your morning diary.

With your permission, Somnaro reads: Sleep Analysis (sleep duration and stages if available from your device), Heart Rate Variability (HRV), and Resting Heart Rate. This data is used only on-device to pre-fill portions of your morning diary — it is never uploaded to our servers. You always retain the ability to override any pre-filled values.

Open your iPhone Settings → Privacy & Security → Health → Somnaro and toggle off any data types you want to stop sharing. Somnaro will continue to work normally without Apple Health access — you'll just enter all diary values manually.