SleepCoach: CBT-I Insomnia Therapy

Can't sleep? You're not alone — and you're not broken. SleepCoach is a clinically-backed 8-week program based on Cognitive Behavioral Therapy for Insomnia (CBT-I), the #1 treatment recommended by the American Academy of Sleep Medicine. No pills. No gimmicks. Just proven techniques that work for 70-80% of people. STRUCTURED CBT-I PROGRAM • 24 guided lessons across 8 weeks • Interactive exercises: thought records, sleep hygiene audits, stimulus control checklists • Personalized sleep restriction therapy with weekly window adjustments • Quizzes to reinforce your learning • Day-by-day coaching during the hardest weeks • Mid-program progress assessment SMART SLEEP DIARY • Quick morning check-in — log in 30 seconds • Auto-calculated sleep efficiency, onset latency, and total sleep time • Calendar heat map to spot patterns • Form validation prevents bad data SLEEP SOUNDS & MIXING • 18 layered sounds: rain, ocean, white noise, forest, fireplace & more • Mix multiple sounds with individual volume control • Sleep timer with gentle fade-out • Background audio — keeps playing when you lock your phone BREATHING EXERCISES • 4-7-8 Breathing, Box Breathing, Diaphragmatic Breathing • Progressive Muscle Relaxation with guided muscle groups • Body Scan with 16-region progression • Visual breathing animation with haptic feedback WORRY TIME SCHEDULER • Park nighttime worries for tomorrow • Categorize as actionable or hypothetical • Break the cycle of bedtime rumination PROGRESS TRACKING • Sleep score (0-100) composite metric • Sleep efficiency trend charts • Before/after comparison • ISI reassessment to prove your improvement WIND-DOWN ROUTINES • Build custom bedtime routines • Step-by-step guided player • Combine with sounds and breathing BUILT FOR iOS • Lock Screen & Home Screen widgets • Siri Shortcuts: "Hey Siri, start my sleep session" • Focus Mode integration — auto-suggests wind-down • Apple Health sync • Dark mode designed for bedtime use Free with ads. Premium removes ads and unlocks all sounds, breathing patterns, and data export. SleepCoach is not a substitute for medical advice. If you have a sleep disorder, please consult a healthcare provider.