A structured six-week programme for chronic insomnia, based on CBT-I, without a prescription.
Aphalia sets sleep restriction and stimulus control from your own sleep diary, adjusts them every week and has a human coach review each change. It is for adults who have tried supplements, apps and sleep hygiene advice and still lie awake.
No account. No card. No sales call.
- Six weeks of structured CBT-I
- A human coach reviewing every adjustment
- Progress measured with the insomnia severity index
The problem
Chronic insomnia is common, and the first-line clinical treatment for it, cognitive behavioural therapy for insomnia, is very hard to access.
Trained clinicians are scarce and waits run for months, so people take pills that create dependence, or buy meditation apps that do not treat the disorder.
Who it is for
Adults with chronic insomnia
Adults aged 30 to 60 who have tried supplements, apps and sleep hygiene advice and still lie awake.
Employers
Employers who want to offer an insomnia programme as a benefit.
How much of your time in bed are you actually asleep?
Put in the nights you logged, your time in bed and the time you lie awake, averaged from your sleep diary. See your time asleep, your time awake in bed and your sleep efficiency. Runs in your browser. No account, no card, no call.
How it adds up
- Minutes awake in bed a night
- 90 minutes
- Hours asleep across the diary
- 45.5 hours
- Hours awake in bed across the diary
- 10.5 hours
Take this with you
No email required. It is your result.
Aphalia — sleep efficiency calculator · Sleep efficiency 81% across 7 diary nights · Asleep 6.5 hours of 8.0 hours in bed a night Run it yourself: https://aphalia.com
Method: time awake in bed = time to fall asleep + waking in the night + time in bed after waking for the day. Time asleep = time in bed - time awake, and sleep efficiency = time asleep / time in bed, as a percentage. It uses averages, so differences between nights do not show. It is arithmetic on your diary, not a clinical assessment.
How it works
Aphalia, from the first step to the result.
- 1
Keep a sleep diary
Your programme starts from how you actually sleep.
- 2
Follow your prescription
Sleep restriction and stimulus control, set from your diary.
- 3
Adjust weekly, with a coach
The programme adapts every week, and a coach reviews each change.
- 4
Track your score
See your insomnia severity index score every week.
CBT-I, delivered properly
The structured treatment for chronic insomnia, with the parts that make it work and a coach to get you through the hard weeks.
Built from your sleep diary
Sleep restriction and stimulus control are prescribed from a real sleep diary, not generic advice.
Adjusted every week
Your programme is adjusted weekly by algorithm as your sleep changes.
Work on sleep anxiety
Cognitive work addresses the anxiety about sleep that keeps people awake.
A coach reviews every change
A human coach reviews every adjustment to your programme.
Support through the hard weeks
Weeks two and three are deliberately uncomfortable, because that is how the treatment works. Coaching exists to get you through that window.
A score you can see
Progress is measured with the insomnia severity index clinicians use, and your score is shown to you every week.
Questions people actually ask
What is CBT-I?
Cognitive behavioural therapy for insomnia, the first-line clinical treatment for chronic insomnia. Aphalia delivers it as a structured six-week programme.
What does the programme involve?
Sleep restriction and stimulus control prescribed from a real sleep diary and adjusted weekly, cognitive work on sleep anxiety, and a human coach reviewing every adjustment.
Why might it feel harder before it gets easier?
Weeks two and three are deliberately uncomfortable, because that is how the treatment works. The coaching is there to get you through that window.
How is progress measured?
With the same insomnia severity index clinicians use. Your score is shown to you every week.
Do I need a prescription?
No. The programme does not require a prescription.
What does it cost?
349 dollars for the full six-week programme with coaching, or 59 dollars a month for the self-guided version. There is a refund if your insomnia severity score does not improve.
Can employers offer it?
Yes. Employer benefit pricing is 12 dollars per employee per year.
Why should I trust the sleep efficiency calculator?
It is arithmetic on the averages you enter, worked out in your browser. It is not a diagnosis, a screening test or treatment advice, so talk to a doctor about any concern with your sleep. The free Sleep Efficiency Report works from seven logged nights.
Pricing
The full programme with coaching, a self-guided version, or a benefit for employers.
Programme with coaching
The full CBT-I programme with a human coach.
- Sleep diary and weekly adjustments
- Coach reviews every adjustment
- Weekly insomnia severity score
Self-guided
The programme, without coaching.
- Sleep diary and weekly adjustments
- Weekly insomnia severity score
Employers
Offered as an employee benefit.
- Programme access for employees
Refund if your insomnia severity score does not improve. Prices in USD.
How much of your time in bed are you actually asleep?
Put in the nights you logged, your time in bed and the time you lie awake, averaged from your sleep diary. See your time asleep, your time awake in bed and your sleep efficiency. Runs in your browser. No account, no card, no call.
Open the free toolIt runs in your browser. Aphalia never sees your inputs.