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Need help? support@welluna.co
Before we begin
A few things to know
Wellness only — not medical care
Welluna helps you track and improve sleep habits using CBT-I techniques. It cannot diagnose, treat, or replace a healthcare provider. If your symptoms worsen, please consult a doctor.
Not a crisis tool
Welluna can't contact anyone on your behalf. If you're experiencing a mental health emergency, call or text 988, or call 911.
Your data stays private
Your sleep diary and check-ins are yours. We don't sell your data. You can delete your account at any time from Settings.
By continuing you agree to our Terms and Privacy Policy
Welluna is intended for adults 18 and older.
Welcome
What should we call you?
We'll use your name to personalize your experience.
Your name is only stored on your device
Quick question
Who is this program for?
Sleep changes differently for men and women. We'll tailor what you see.
Used only to personalize your content
Set yourself up for tonight
One tap from your home screen at 3am
Most people save this before their first night
For iPhone
1
Open this link in Safari first — it's the only browser that saves a real app icon on iPhone. Already in Safari? Skip to step 2 →
When hormones, stress, and a mind that won't shut off at 3am take over, the old sleep advice stops working. Welluna is made for exactly this. Let's set it up for you — less than 30 seconds.
Most nights, what's hardest for you?
When sleep is hard, what feels strongest?
Have you noticed any changes in your cycle or hormones?
Roughly when do you sleep?
A rough window is all we need — we'll use it to time tonight's guidance. No need to be exact.
USUAL BEDTIME
USUAL WAKE TIME
I'm not sure — skip
Building your sleep support…
I'm putting this together based on your answers — using proven tools for midlife sleep.
Your midlife sleep pattern
Tonight: I'll guide you step-by-step when you can't sleep.
Over time: we'll help your mind start linking bed with sleep again, not stress.
Edit my answers
Here's how Welluna works
Tonight
When you can't sleep, open the app and tell us what's happening. We'll guide you through it step by step.
Each session
Takes about 5–10 minutes. You don't have to do anything except follow along.
Over time
Your morning check-ins help us learn your patterns and get better at helping you.
Most women notice real improvement within 7–14 days of consistent use. Women who stick with the full program report transformative changes in their sleep by week 12. The key is showing up — even on the hard nights.
Here's how Welluna works
Tonight
When you can't sleep, open the app and tell us what's happening. We'll guide you through it step by step.
Each session
Takes about 5–10 minutes. You don't have to do anything except follow along.
Over time
Your morning check-ins help us learn your patterns and get better at helping you.
Most women notice real improvement within 7–14 days of consistent use. Women who stick with the full program report transformative changes in their sleep by week 12. The key is showing up — even on the hard nights.
You're not doing anything wrong.
If your mind starts racing the second your head hits the pillow — that's not a flaw. It's one of the most common things in midlife. Instead of fighting it, let's help your mind settle so sleep can come on its own.
What's keeping you up right now?
Let's check in.
Are you getting sleepy?
ROUND TWO
Let's try a different approach. Close your eyes and follow along.
Checking in again.
Still awake?
The most counterintuitive thing that actually works
When you've been lying awake, your brain starts treating your bed as a place of frustration instead of rest. Getting up for a short reset in another room breaks that association.
We'll stay with you
Head to your reset spot.
We'll guide you through a quiet reset until drowsiness comes back. This usually takes 15–20 minutes.
"The first time I did this I thought it was pointless. By night four it was the thing that actually worked. Getting up felt wrong — but it was right."
— Donna, 52
This is stimulus control — the most evidence-backed CBT-I technique for insomnia. Not punishment. Strategy.
Four steps
Here's exactly what to do.
1
Go to your spot
Couch, chair — anywhere outside the bedroom.
2
Lights dim, phone down
Just enough light to move safely. No scrolling.
3
Do something quiet
Flip through something slow. Sit still. Don't watch the clock.
4
Return when drowsy
A wave of heaviness in your eyes — that's the cue.
Try a different activity this time.
When you start feeling drowsy, head back to bed and get comfortable.
You don't have to get this perfect — just give your body another chance to drift off.
Still not sleepy?Keep going
You're back. Let's see how you feel.
Still awake?
Some nights are just harder.
"My first week, I had two nights where nothing worked and I wanted to delete the app. By week three, those nights went from every night to once a week. By week six, I was sleeping through most nights. The hard nights are part of the process, not proof that it's broken."
— Michelle, 49
Return to bed
Head back now.
Move quietly. Don’t check the clock. When you’re settled, tap below.
Signs you’re ready:
👁️You’re rereading the same line
😴Your eyelids feel heavier
🌫️Your thoughts feel slower or fuzzier
Staying in bed
That’s the signal. Stay still.
Close your eyes. Don’t try to sleep — just rest. Your body is doing more than it feels like.
Staying in bed
It’s okay to stay.
Close your eyes. Stop trying to sleep. Just breathe slowly. You don’t have to do anything right now.
Hard night
Some nights are just more stubborn.
You still did the hardest, most evidence-based step tonight. That matters even when it doesn’t feel like it.
Rest where you are
Stay right where you are.
You don’t need to go back to bed tonight. Close your eyes, stay still, and let your body rest wherever it is. The app will be here tomorrow — and tomorrow will be different.
3am wakeup
Waking up at 3am doesn't mean something is wrong with you.
It's one of the most common things at this stage. Let's help you drift back down.
Why it happens: cortisol naturally rises in the early hours. For women 40+, hormonal changes make that window more disruptive. Your brain isn't broken — it's responding to biology.
What's keeping you awake right now?
Let's check in.
How awake are you now?
SETTLING BACK IN
This one uses a gentler approach. Just close your eyes and let it work.
Checking in again.
Still awake?
This sounds strange at 3am — but it works
Lying here fighting to fall back asleep is actually training your brain to stay awake. Getting up for a short, quiet reset in another room breaks that cycle and resets your sleep pressure.
In clinical studies, this single technique helped people fall back asleep 40% faster when they returned to bed — often within the first week.
"At 3am, the last thing I wanted to do was get out of bed. But my sleep coach said it was the most important habit to build. She was right — now when I get back in bed, I'm asleep in minutes."
— Diane, 58
We'll stay with you
Head to your reset spot.
We'll guide you through a quiet reset until drowsiness comes back. This usually takes 15–20 minutes.
"The first time I did this I thought it was pointless. By night four it was the thing that actually worked. Getting up felt wrong — but it was right."
— Donna, 52
This is stimulus control — the most evidence-backed CBT-I technique for insomnia. Not punishment. Strategy.
Four steps
Here's exactly what to do.
1
Go to your spot
Couch, chair — anywhere outside the bedroom.
2
Lights dim, phone down
Just enough light to move safely. No scrolling.
3
Do something quiet
Flip through something slow. Sit still. Don't watch the clock.
4
Return when drowsy
A wave of heaviness in your eyes — that's the cue.
Try a different activity this time.
When you start feeling drowsy, come back to bed and let yourself drift.
You don't have to get this perfect — even if it's slow, you're doing this right.
Still not sleepy?Keep going
You're back. Let's see how you feel.
Still awake?
Some nights are just harder.
"My first week, I had two nights where nothing worked and I wanted to delete the app. By week three, those nights went from every night to once a week. By week six, I was sleeping through most nights. The hard nights are part of the process, not proof that it's broken."
— Michelle, 49
How was your sleep last night?
About how long did it take to fall asleep?
Did you wake between 2 and 4am and stay awake more than 20 minutes?
How do you feel this morning?
What helped most last night?
How helpful was the sleep reset?
Your morning insight
YOUR PROGRESS
We're just getting started — keep checking in each morning and we'll learn what works for you.
Even after a rough night, waking at the same time helps your sleep reset faster.
Goodnight. We'll check in with you in the morning.
Sleep is close. Let it come.
We're here if you need us tonight.
Stop sounds and close?
AMBIENT SOUNDSCAPE
Soft sounds to drift off with
Or try something different:
AMBIENT SOUNDSCAPE
Soft Sounds
Playing for 30 minutes
30:00
Welcome back
Ready to pick up where you left off?
Edit name
What should we call you?
Update age range
What's your age range?
Changing this updates the content and copy throughout the app to better match where you are now.
Update reset spot
Where's your reset spot?
Keeping the same spot every time helps your brain build a stronger sleep association. Change it here if your situation has changed.
About Welluna
Welluna Sleep
A CBT-I based sleep recovery program for women 40+. Built on the gold-standard treatment for chronic insomnia. Not a medical device or substitute for professional care.
Privacy policy
Terms of use
Contact support
Talk to your doctor if you regularly wake unrefreshed, feel exhausted despite sleeping, snore loudly or stop breathing at night, or notice severe mood changes — a sleep study can rule out conditions that look like insomnia. If you ever feel unsafe or in crisis, the 988 Suicide & Crisis Lifeline is free and available 24/7 — call or text 988.
Permanent action
Delete all my data?
This removes your sleep diary, check-ins, and progress permanently. It cannot be undone.