Introducing an innovative self-help method of overcoming insomnia through the use of cognitive behavioral therapy in a mobile app. The Night Owl Sleep Coach provides you education in the form of reading and video presentations created by a psychologist and expert in behavioral sleep medicine. Through the use of sleep logs, the app provides you with recommendations tailored to you. Daily tasks are required as you work through the program. This is not a quick fix program and requires a considerable investment of time and effort. The program takes 56 days to complete, but often improvement will be seen before the end of the 56-day period.
The effectiveness of this app was evaluated in a recent study and the results were presented in a poster session at the Sleep 2018 conference. The results showed that the app is helpful in restoring sleep for those with insomnia. Users who completed the app through the end of the program obtained the best results.
Read here: https://doi.org/10.1093/sleep/zsy061.407
Do you have insomnia? Insomnia is trouble getting to sleep or getting back to sleep after nighttime awakenings which contributes to impairment in daytime functioning. It is the most common sleep problem affecting up to 30% of people. It is also one of the most misunderstood. Most healthcare providers don’t know much beyond good sleep hygiene practices. This approach involves a list of recommendations including don’t drink coffee and get out of bed if you can’t sleep. You may be surprised to hear that these recommendations alone have little scientific support as an effective approach for treating insomnia. The most effective treatment for insomnia involves a multi-component cognitive behavioral approach, commonly referred to as (CBT-I). However access to the treatment is limited by a shortage of trained providers. Although in person treatment may be the most effective approach, a self-guided approach can be effective. If interested in seeing a specialist in person a list of behavioral sleep providers with experience in CBT-I can be found at the following website: http://www.behavioralsleep.org/FindSpecialist.aspx.
If you do not have a specialist in your area or would first like to try a self-guided approach, the information in this app can be very helpful in getting you on the road to conquering your insomnia. The app is based on the best of current sleep science and will guide you through a step-by-step approach to rehabilitate your sleep. Please take the following survey to see if you are a candidate for the treatment approach.
Participation candidate survey:
1. Does it take you longer than 30 minutes to fall asleep at night?
2. Are you awake longer than 30 minutes in the middle of the night?
3. Do you wake too early in the morning and can’t get back to sleep?
4. Do you have trouble getting to sleep at your desired time?
5. Have you been diagnosed with bi-polar disorder or a seizure disorder?
If you said yes to any of questions 1-4, and no to question 5 then you may be able to benefit from this program. If you answered yes to question 5, please discuss your candidacy for CBT-I with your physician or try to identify a behavioral sleep specialist in your area.
Fixed: Issues affecting video playback on iOS 14.
Ratings and Reviews
Totally works if you stick with it!
The advice is pretty straight forward but this app helps stay consistent with it. I started noticing a major difference with sleep within a couple weeks, but the program lasts almost 6 weeks.
Update... towards the end of the 56 days I started having terrible sleep again, and it made me realize the app has done nothing to address external issues that affect sleep. If your insomnia is truly psychological, this will work great. But, the app mentions *nothing* about factors such as medication/health issues that can affect sleep, family, etc. Like, if you have a noisy family member waking you up at night (or a child waking), deep breathing and mindfulness isn’t going to help. And I’ve been snoring horribly and had no idea til my other half mentioned it 50 days into the program. So, I wish the app had mentioned looking for external factors affecting sleep early on vs ignoring it completely. I would have had my doc check my meds on like, day 2 if there had been a mention of it. Turns out they can affect my sleep quality.
I don't dread bedtime anymore
Night Owl has changed my life. I now have a set of practices and tools that make me feel confident that I can get enough sleep. This program takes all the recommendations I have read about and introduces them gradually in a stepwise fashion so that they are manageable, but I didn't have to wait until I was doing all of them to see improvement: within the first few days I experienced a change for the better in my quality and quantity of sleep. What others say about the app's lack of technological sophistication is true, but it's extremely thoughtfully designed to present concepts clearly, reinforce them effectively, and encourage user compliance. This way, I'm able to experience the value of each practice before adding others. The sleep log, especially, does just enough of the work for me to make it easy to do every day, and looking back at it, I can see my progress. In short, this approach to DIY CBT-I is brilliant. If you are ready to commit to sleeping more and better (and it does take some commitment), do it. So far (I'm on Day 35) there are no specific suggestions about what to do, for example, about a bed partner who does disruptive things, or about other circumstances beyond your control--what I've been doing when such things arise is note them, do as many of the things as are possible that day/night, and get back on track ASAP. Even that improves my confidence that I can sleep, and as the app notes, confidence is key.
Don’t let poor design fool you. It’s content is great!
This app has helped me massively with my sleep issues, increased my overall awareness of my relationship with sleep. Also, the fact of being on a schedule has brought a rhythm to my day and a sense of being consistently supported in this issue.
My only critique is that the app is not very well made. Videos have poor visual and sound quality, texts are sometimes too wide for the screen, and the overall app is not very pleasurable to use. But!!! It actually is helping me and I’m very thankful for it!
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The developer will be required to provide privacy details when they submit their next app update.
- Mindware Consulting, Inc
- 101.1 MB
- Health & Fitness
- Requires iOS 8.0 or later.
- Requires iPadOS 8.0 or later.
- iPod touch
- Requires iOS 8.0 or later.
- Requires macOS 11.0 or later and a Mac with Apple M1 chip.
- Age Rating
- © 2015-2020 Mindware Consulting, Inc.
Up to six family members can use this app with Family Sharing enabled.