3:04am. Again.
Waking in the small hours is one of the most common things women describe in their 40s. Falling asleep is fine. Staying asleep is the hard part. Our sleep weeks are built on CBT for insomnia, the approach sleep guidelines recommend for long-running sleep problems.
- Built on CBT for insomnia
- One payment, 14-day refund
- No supplements, ever
Lying awake doing the maths on how much sleep is left is its own kind of tired.
Why 3am, and why now.
Night sweats, a racing heart or a full bladder can wake you, and some nights the brain simply switches on. After a run of bad nights, bed starts to feel like the place you lie awake. That link can be unlearned.
CBT for insomnia is the approach the American Academy of Sleep Medicine recommends for long-running sleep problems, and in 2024 NICE added menopause-specific CBT for sleep problems and night sweats to UK guidance. A December 2025 review found the digital version worked about as well as face-to-face sessions for women in menopause.
Other things can break up sleep too: sleep apnea, thyroid problems, some medicines, alcohol and late caffeine. They’re worth raising with a doctor.
These studies tested their own programs, not ours.
Sources
Behavioral and psychological treatments for chronic insomnia in adults, American Academy of Sleep Medicine, 2021
NICE recommends menopause-specific CBT, Pharmaceutical Journal, 2024
CBT for insomnia in menopausal women, a meta-analysis, Women’s Health Nursing, 2025
Sleep apnoea, NHS
Caffeine effects on sleep taken 0, 3 or 6 hours before bed, Journal of Clinical Sleep Medicine, 2013
Where sleep lives in the program.
Two full weeks, then the skills stay with you. The bedtime audio starts in week 6.
- Week 4, The 3am clubHow sleep works, bed rules, a 3am card for the moment you wake, a wind-down and worry time.
- Week 6, Quieter nightsA gentle sleep window with safety checks, and six weeks of bedtime audio.
- Week 5, Cooling downMenopause CBT for hot flashes and night sweats, with a settling breath, if sweats are what wake you.
How we work.
Sources under every lesson.
Built from published guidelines and research. We’re not clinicians, so every lesson ends with what it’s based on and what the evidence doesn’t show.
Nothing to sell you.
No supplements, and no affiliate links to anyone else’s products, ever. One price, a 14-day refund, and nothing renews unless you say yes.
Private by design.
Health data stored in the EU. No advertising trackers in the app. Never sold, and never shared with advertisers. Export or delete it in a few taps.
What it costs.
The quiz is free. The program is one payment, with a full refund within 14 days if it isn’t right. Lessons, audio and your visit packs stay yours after week 12.
Coming soon.
The 12-week program opens when every part of it is ready, not before. Leave your email and we'll tell you the day it opens.
Questions, answered plainly.
Will it make me sleep through the night?
We don’t promise sleep results, and we’d be wary of anyone who does. What we can say is that the program teaches the skills from CBT for insomnia, the approach sleep guidelines recommend, at a pace you can manage.
I’ve heard sleep restriction is hard. Do I have to do it?
No. Week 6 uses a gentle sleep window, never less than six hours in bed, with a safety check first. If anything on the check applies to you, the app sets up a steadier version instead and suggests checking with a doctor.
What if it’s night sweats that wake me?
Week 5 covers menopause CBT for hot flashes and night sweats, and the visit pack helps you ask about options with and without hormones.
Do I need a diagnosis first?
No. Many women start before their first appointment. Part of the point is to walk in prepared.
Is it a subscription?
No. One payment for the program. The membership offered in week 10 only starts if you say yes, and there’s a reminder before every renewal.
Start with three minutes.
The free quiz sorts what you’ve noticed into a clear profile, shows what else could be going on, and gives you questions for your doctor. It works at 3am too.
