Sleep & insomnia
A 5-week insomnia program, inside a sleep tracker that only needs your iPhone.
SleepWell turns CBT-I — the approach clinical guidelines recommend first for chronic insomnia — into weekly steps you can follow at home, and tracks your nights from the nightstand. No Apple Watch required.
The problem
Most sleep apps hand you a score and a chart every morning and leave the hard part to you. Knowing that you slept badly does not tell you what to change.
CBT-I — cognitive behavioral therapy for insomnia — works as a structured, week-by-week program, not a dashboard. And the most detailed tracking usually assumes a watch on your wrist all night.
Our approach
SleepWell is a tracker and a CBT-I program in one app. Week 1 explains how sleep works and records your baseline. From week 2, it sets a personal sleep window from your diary and adjusts it every week.
Tracking works with just an iPhone on the nightstand; an Apple Watch is optional. The morning report explains the score instead of only reporting it.
Product experience
01 — Track
Start a session at bedtime and put the phone down. Motion and sound do the rest. Snoring and sleep talking are detected, and short clips can stay on your phone if you switch recording on.
The Track tab with tonight’s bedtime and alarm, a notice that smart wake is ready, and a Start Sleep Session button.
02 — Morning
A 0–100 sleep score with all five parts in view — duration, efficiency, schedule consistency, restorative stages and restlessness — so you can see what moved it.
SleepWell home screen with a sleep score of 82 labelled okay, and last night’s time asleep against a 7.5 hour goal.
03 — Program
Understanding sleep, a personal sleep window, bed is for sleep, calmer thoughts at night, and keeping your gains — with a two-minute Insomnia Severity Index check along the way.
The five-week CBT-I program, with completed weeks marked and a Continue button.
04 — Night
With the phone alone, stages are estimated from motion and labelled that way. REM is not guessed. Duration, efficiency and the score do not depend on the estimate.
A night’s detail view with the score, a stages timeline and a note that stages are estimated from motion.
05 — Insights
Trends over a week, a month, a quarter or a year, a weekly recap, and correlations — alcohol, exercise and more — matched against your own nights.
Insights with seven days of sleep duration and score, a weekly recap card and top correlations such as alcohol and exercise.
06 — Wind down
A sound library with a mixer and fade-out, plus 4-7-8 breathing, box breathing, progressive muscle relaxation and a body scan.
The Gentle Rain soundscape playing, with fade-off, volume and a mix-with-another-sound option.
Features
While your iPhone tracks, SleepWell can wake you in lighter sleep within a 15, 30 or 45 minute window before your alarm.
Short evening and morning entries that feed the program and set your sleep window.
Reads and writes sleep data. If you wear an Apple Watch, its heart rate can reach SleepWell through Apple Health.
Start the night from your wrist, with a haptic alarm and quick sound playback.
Home and Lock Screen widgets, and a Live Activity while you sleep.
The cognitive tools from the program, ready for nights when your mind won’t settle.
Your nights, diary and results as PDF, CSV or JSON.
English, Turkish, German, Spanish, French, Japanese, Portuguese and Chinese.
A phone on a nightstand cannot see REM sleep, so SleepWell does not pretend to.
Stages estimated from motion are labelled as estimates, REM is not estimated from the phone alone, and the score is built from parts the phone can actually measure.
The same rule shaped the rest of the product. Recording stays off until you turn it on, and clips never leave the phone. Health data, the diary and your name stay on the device and in your private iCloud. There is no account to create, no ads and no tracking prompt.
The program follows the established structure of CBT-I — sleep education, sleep restriction, stimulus control, cognitive work and relaxation — and Week 1 is free, lessons included, so anyone can see how it works before paying for anything.
Technology
Version 1.1 — redesign, eight app languages and a new onboarding.
Version 1.0 released on the App Store.
Live on the App Store
SleepWell is a wellness app, not a medical device. It does not diagnose or treat any condition. If you think you have a sleep disorder, talk to a doctor.
