CBT-I app for insomnia
Lying awake again?Fix insomnia with CBT-I.
Somnera is a 6-week CBT-I program on your phone, the treatment sleep physicians recommend before sleeping pills. A plan built from your answers, a two-minute nightly log, and progress you can see.
Free · takes a few minutes · private
- No medication
- One-time price
- Board-certified in Sleep Medicine
Board-certified sleep physician
Designed and team-led by a U.S. sleep medicine specialist
First-line treatment
CBT-I is recommended before medication by the ACP & AASM
Validated assessment
Your plan starts from the Insomnia Severity Index (ISI)
One-time price
The full 6-week program. No subscription trap.
The short answer
What is Somnera?
Somnera is a self-guided CBT-I program for insomnia, designed by a board-certified sleep physician. Over six weeks it gives you a personal sleep schedule, weekly lessons and a two-minute nightly log, so you can retrain the habits that keep you awake without sleeping pills.
CBT-I is the first-line insomnia treatment recommended by the American Academy of Sleep Medicine and the American College of Physicians. It's usually delivered by a sleep therapist over several sessions; Somnera delivers the same structure on your phone.
- Treatment
- CBT-I (Cognitive Behavioral Therapy for Insomnia)
- Built by
- A board-certified U.S. sleep physician
- Program length
- 6 weeks, one lesson per week
- Daily time
- A sleep log that takes under two minutes
- Starting point
- Free assessment based on the Insomnia Severity Index (ISI)
- Price
- $79.99 one-time, no subscription
- Medication
- None. Can be used alongside it, with your doctor
Why you can't sleep
Why can't you sleep when you're exhausted?It's a learned loop, not a character flaw.
After enough bad nights, your brain links your bed with being awake and frustrated, not with sleep. The harder you try, the more alert you get. CBT-I retrains that association directly, and it's the insomnia treatment with decades of trial data behind it.
If you've already tried
- ✕
Sleep hygiene tips
Removes triggers at the edges, never the core loop
- ✕
Sleep sounds & trackers
Measure or mask the problem, don't retrain it
- ✕
Sleeping pills
Can help short-term — CBT-I's gains tend to last after treatment ends
The harder you try to sleep, the more alert you get. CBT-I is built to break that loop.
How it works
How does Somnera work?A sleep clinic program, on your phone.
Four steps, about two minutes a day. The same structure a sleep specialist would walk you through, without the waitlist.
01
Take the free sleep assessment
Answer the Insomnia Severity Index, the same validated questionnaire sleep clinics use. Somnera turns your score into a plan that fits your sleep, not a generic one.
Clinically validated ISI scoring
02
Get your personal 6-week plan
A weekly CBT-I lesson and a sleep window built from your own nights: sleep restriction, stimulus control, and the thinking patterns that keep you awake.
Curriculum designed by a board-certified sleep physician
03
Log your night in under two minutes
Bedtime, wake time, how it felt. Every morning your log feeds the program, and your sleep window adjusts as your sleep consolidates.
Your plan adapts to your data, weekly
04
Watch your sleep come back
Sleep efficiency, time to fall asleep and your sleep difficulty score, charted week by week. Progress you can see, not just hope for.
Measured with the same score you started with
Free · takes a few minutes · private
Inside the app
What's inside the Somnera app?
Not another sleep-sounds app. A structured treatment program, with the tools that make it stick.
The four techniques CBT-I is built on
One short lesson a week, in the order a sleep specialist would teach them.
Sleep restriction
Stimulus control
Cognitive restructuring
Relaxation training
Streaks & badges
Small wins that keep you going on the hard weeks.
Your sleep window
A personal bedtime and wake time, recalculated from your logs as you improve.
Progress you can see
Sleep efficiency and time-to-sleep, charted week over week.
Two-minute nightly log
Bedtime, wake time, quality. Built for half-awake mornings, and it drives everything else.
No pills. No dependence.
CBT-I changes the patterns behind insomnia, so the skills stay with you after the program.
Backed by sleep medicine
Does CBT-I actually work?It's medicine, not sleep tips.
CBT-I is the treatment sleep physicians reach for first. Somnera delivers its full protocol, designed and led by a board-certified sleep physician.
Designed and team-led by a board-certified U.S. sleep physician.
Every lesson, every sleep-window rule and every check-in follows the CBT-I protocol used in sleep medicine clinics, adapted into a program you can do from home.
Board-certified in Sleep Medicine
0%+
of CBT-I users see clinically meaningful improvement
#0
first-line insomnia treatment recommended by the AASM & ACP, ahead of medication
0 wks
a defined program with an end date, not an open-ended subscription
Your 6 weeks
What happens in a 6-week CBT-I program?
A defined program with a beginning and an end. Here's what each week does, and what happens to your sleep window along the way.
Week 2 sleep window
12:45am – 7:00am
Window narrows to the sleep you're actually getting
Compare
Somnera vs. sleeping pills, sleep apps and therapy
CBT-I is what sleep medicine recommends first. Until now, it's mostly been hard to get.
| Somnera | Sleeping pills | Sleep apps | CBT-I therapist | |
|---|---|---|---|---|
| Treats the cause of insomnia | ||||
| Gains tend to last after you stop | ||||
| Recommended first-line by sleep medicine | ||||
| Start tonight, from home | Needs a prescription | Often a waitlist | ||
| Cost | $79.99 once | Ongoing | Subscription | Up to $1,000+ |
Pricing
How much does Somnera cost?
Pay once for the full treatment program. No subscription to remember to cancel.
The 6-week program
$79.99one-time
Full 6-week CBT-I program, yours to keep. No recurring charge.
Free · takes a few minutes · private
14-day refund if it's not a fit after you've engaged with the program. HSA/FSA eligibility varies by plan.
- ✓Full ISI-based personalized program
- ✓All weekly CBT-I lessons
- ✓Personal sleep window that adapts weekly
- ✓Unlimited sleep logging & tracking
- ✓Progress charts, streaks & badges
- ✓Lifetime access to your program
Want support after week 6?
Optional monthly continuation, refreshed lessons and ongoing coaching. Cancel anytime.
$19.99/month
Learn
Up at 3am? Start here.
Plain-English guides to insomnia and CBT-I, written for the middle of the night.
FAQ
Questions about Somnera and CBT-I
01What is CBT-I?
CBT-I (Cognitive Behavioral Therapy for Insomnia) is a structured program that retrains the habits and thought patterns that keep insomnia going. It combines sleep restriction, stimulus control, cognitive restructuring and relaxation training, and it is the first-line insomnia treatment recommended by the American Academy of Sleep Medicine and the American College of Physicians.
02How much does Somnera cost?
$79.99, paid once, for the full 6-week CBT-I program, yours to keep. There is no subscription. After you finish, an optional $19.99/month continuation adds refreshed lessons and ongoing coaching, and you can cancel it anytime.
03How much time does Somnera take each day?
A nightly sleep log that takes under two minutes, plus one short CBT-I lesson each week. Your log is what the program uses to adjust your sleep window, so consistency matters more than time spent.
04How is Somnera different from a sleep tracker or a sleep-sounds app?
Trackers measure your sleep and sound apps help you relax, but neither treats insomnia. Somnera delivers CBT-I, a treatment program that changes the patterns behind insomnia, built by a board-certified sleep physician.
05Is Somnera a substitute for seeing a doctor?
No. Somnera delivers CBT-I education and coaching based on principles designed by a board-certified sleep physician, but it isn't a diagnostic tool and doesn't replace medical care. If you have a suspected sleep disorder or persistent symptoms, please see a licensed physician.
06Does insurance cover Somnera?
Somnera is a self-pay program — we don't bill insurance directly, and coverage varies by plan. Many HSA/FSA accounts can be used for behavioral health tools like this one, so check with your provider to confirm your plan's eligibility.
07How long until I see results?
Most users notice improvements in sleep onset and quality within two to three weeks, with the full 6-week program producing the most durable gains. Consistency with the nightly log matters more than any single night.
08What if I'm already taking sleep medication?
Somnera can be used alongside medication, but any changes to your prescriptions should be made with your prescribing physician — never adjust medication based on the app alone.
09Can I get a refund if it's not working for me?
Yes — if you've engaged with the program and it isn't a fit, reach out within the first 14 days for a full refund. If you later add monthly coaching after finishing the program, you can cancel that anytime with no further charges.
Still have a question? Talk to us
Ready to sleep again?Start tonight.
Start with the free assessment tonight. You'll see your insomnia score and the plan built from it before you pay anything.
Free · takes a few minutes · private