Quitude: Sleep & Beat Insomnia
7-week CBT-I Insomnia therapy
Only for iPhone
Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.
iPhone
The CBT-I program is free — no account, no paywall on the part that treats insomnia. Your sleep diary sets your window, and it adapts every week.
Most sleep apps help you relax tonight. Quitude runs CBT-I — cognitive behavioral therapy for insomnia — as a guided, seven-week program built from your own sleep diary.
CBT-I is the treatment clinical guidelines recommend first for chronic insomnia, ahead of sleeping pills. Quitude follows that published protocol.
THE PROGRAM IS FREE
The full seven-week course, your sleep window, the weekly reviews and your diary cost nothing, and there is no account to create. We don't paywall the part that does the work.
HOW IT WORKS
• Log your night in about 20 seconds each morning
• Quitude matches your time in bed to the sleep you're actually getting, so nights consolidate instead of fragmenting
• Each week it reviews your sleep efficiency and widens your window as your sleep gets more solid
• Stimulus control, cognitive tools, relaxation and maintenance unlock across the seven weeks, so you're never doing everything at once
ALSO INCLUDED, FREE
• Sleep diary with a clear nightly score
• Patterns from your own logs — what actually moves your sleep
• Procedural soundscapes, generated on device
• Smart wake window and wind-down reminders
• Apple Health import for sleep stages, resting heart rate and HRV
QUITUDE PLUS (OPTIONAL)
An AI sleep coach that answers in the context of your own plan, your full insight history, and every soundscape. $4.99/month, $39.99/year, or $99 once. The program itself stays free.
PRIVATE BY DEFAULT
Local-first. Your sleep data stays on your device. No account, no ad SDKs, and we never sell your data.
PLEASE READ — IMPORTANT SAFETY INFORMATION
Quitude is a self-help tool based on CBT-I. It is not medical advice, diagnosis or treatment, and it does not replace care from a clinician.
Sleep restriction is a real intervention: it deliberately increases daytime sleepiness during the first weeks. Do not drive or operate machinery when you feel sleepy. Talk to a doctor before starting if you have a seizure disorder, bipolar disorder, untreated or suspected sleep apnea, a parasomnia such as sleepwalking, narcolepsy or any condition that already causes excessive daytime sleepiness, a safety-critical job, or if you are pregnant.
If your sleep problems persist or get worse, please see a clinician. Quitude never prescribes a sleep window shorter than 5 hours 30 minutes.
Terms: https://quitude.com/terms.html
Privacy: https://quitude.com/privacy.html
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
The developer, Ali Yilmaz, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Linked to You
The following data may be collected and linked to your identity:
- Health & Fitness
- Purchases
- Location
- Contact Info
- User Content
- Identifiers
- Usage Data
- Other Data
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Ali Yilmaz
- Size
- 38.5 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 14.0 or later.
- iPhone
Requires iOS 14.0 or later. - iPod touch
Requires iOS 14.0 or later. - Mac
Requires macOS 11.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
- English
- Age Rating
16+
- 16+
- Frequent
Medical Treatment information
Infrequent
Alcohol, Tobacco, Drug Use or References
Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Quitude Plus Lifetime $99.99
- Quitude Plus $4.99
- Quitude Plus $39.99
- Copyright
- © 2026 Ali Yilmaz