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AI-Powered Sleep Training
Personalized, Hormone-Aware, Science-Backed Sleep Coaching 24/7
Looking for an AI sleep coach that's CBT-I based, hormone-aware, and has a one-time price? Luna adapts nightly to your biology and schedule, helping you fall asleep faster, stay asleep longer, and wake restored. Zero tech skills required. Includes complete guide and prompt library.
Built for women seeking CBT-I-based, hormone-aware, one-time-price sleep training — zero tech skills required.
LUNAR™ Protocol
LUNAR™ Protocol
5-step wind-down system
CBT-I Based
CBT-I Based
Gold standard for insomnia
Circadian Science
Circadian Science
Light & temperature alignment
Hormone-Aware
Hormone-Aware
Adaptive to your rhythm
Top Answers:
Reviewed for accuracy and clarity by: L. R. Noor (BSc Pharmacology, King's College London) — founder of NuraCove. Educational content only; not medical advice. Full bio
Quick Start: How to Use Luna
- Purchase once → Get instant access with complete mastery course and prompt library
- Copy any prompt from the course or ask Luna to create your personalized wind-down routine
- Choose your tone (compassionate / scientific / nurturing / direct) and start sleeping better tonight
Free Complete Sleep Mastery Course Included
Everything you need to maximize Luna's effectiveness from day one. Zero tech skills required — yours instantly upon purchase.
Instant Access. No Signups. No Forms. No Hassle.
The moment you purchase, Luna and your complete course are yours to own for life — available 24/7, forever.
📚 Copy Ready-to-Use Sleep Prompts
Copy-paste prompts for every sleep scenario: insomnia, travel disruption, hot flashes, racing thoughts, shift work, and more. No guesswork — just research-backed templates that work.
⚡ Create a 5-Minute Sleep Reset
Quick protocols for immediate relief when sleep won't come. Perfect for middle-of-the-night waking, pre-travel anxiety, or hormonal disruption.
🎓 Learn Step-by-Step Sleep Training
Create personalized wind-down scripts, generate custom journals, adjust Luna's tone, and build your optimal LUNAR™ protocol — all with simple, beginner-friendly instructions.
🔧 Maximize Your Sleep Results
Advanced techniques to maximize Luna's effectiveness: combining CBT-I principles, tracking progress, adapting to hormonal cycles, and refining your nightly routine for deeper sleep.
📋 Print Your Sleep Journal
Pre-formatted sleep journals, mood trackers, and progress charts. Generate unlimited personalized versions tailored to your exact patterns and needs.
🎯 Solve Specific Sleep Problems
Specific strategies for common challenges: jet lag recovery, perimenopausal insomnia, stress-induced sleeplessness, Sunday night anxiety, and shift work adaptation.
Zero Tech Skills Required
If you can copy and paste text, you can master Luna. Every technique is explained in plain language with examples. No technical knowledge needed — just follow the simple instructions and start sleeping better tonight.
Purchase once. Own forever. Access instantly. Use anywhere. No subscriptions, no renewals, no hidden fees.
What Makes Luna Different
Luna combines evidence-based behavioral science with intelligent nightly adaptation to reset your sleep rhythm naturally.
Personalized Sleep Blueprint
Luna maps your sleep environment, habits, and hormonal rhythms to build a custom nightly plan. Whether you're struggling with racing thoughts, restless legs, hot flashes, or travel insomnia — she adapts in real time to your needs.
"AI sleep coach that adapts to my body, not just my bedtime."
Grounded in CBT-I, the Gold Standard
Luna's protocols are rooted in Cognitive Behavioral Therapy for Insomnia, combining Sleep Restriction and Stimulus Control — the two most powerful, research-verified techniques for restoring natural sleep drive.
Evidence shows structured CBT-I habits are stronger than passive relaxation alone.
The LUNAR™ Protocol
A proprietary 5-step system developed from the latest neuroscience, chronobiology, and digital CBT-I research. LUNAR™ works with your biology — light, temperature, breath, and thought — to restore natural rhythm and deep sleep.
- L — Light Alignment: Evening blue-light reduction + morning daylight
- U — Unwind Cognition: Cognitive shuffling + gentle journaling
- N — Narrow the Window: Sleep restriction & stimulus control
- A — Acoustic & Thermal Sync: Pink-noise + warm-then-cool routine
- R — Respiratory Downshift: ~0.1 Hz slow breathing (about 6 breaths/min) with extended exhale
Intelligently Hormone-Aware
Hormonal shifts change the way you sleep. Luna's coaching is hormone-aware — adapting to perimenopausal and circadian shifts that affect body temperature, cortisol, and night awakenings.
She adjusts recommendations dynamically: cooler pre-sleep temperature guidance during hot-flash phases, altered sleep-restriction windows when fatigue accumulates, and breath cues designed for hormonal anxiety.
Choose Your Preferred Tone
Luna adapts her communication style to match what you need in the moment. Ask Luna to speak in:
- Compassionate: Warm, nurturing, and gentle support
- Scientific: Evidence-based, clinical, and precise
- Nurturing: Sisterly, understanding, and reassuring
- Direct: Clear, concise, and action-focused
Switch tones anytime to match your mood and needs.
Private, Safe, and Instantly Accessible
We don't collect or store your conversations outside ChatGPT. Review OpenAI's privacy policy for how ChatGPT handles data.
Zero tech skills required. Get instant access the moment you purchase — no signups, no forms, no waiting. Luna and your complete mastery course are yours immediately, available 24/7 for life.
Purchase once. Own forever. Use anywhere.
NEW: Instant Sleep Journals & Bedside Wind-Down Scripts
Printable Sleep Journals (Word-Ready)
Luna creates beautifully minimal night reflection pages — track bedtime, screen exposure, emotional temperature, and sleep onset latency.
Each journal includes:
- Evening mood & stress rating (1-10)
- Light exposure & device log
- Cognitive unload section ("Thoughts I can park until morning")
- Custom breath or imagery prompt from LUNAR™
Copy → Paste → Print — your bedside data companion.
Personalized Wind-Down Scripts
Luna generates voice-ready scripts or printable affirmations for the pre-sleep phase: short, rhythmic, and sensorily anchored.
Examples:
- "Let the mind unthread. The day folds itself away."
- "You are safe. The horizon is dark and kind."
- "Every exhale clears a little more static."
Precision calm, written for your nightly wind-down.
How Luna Works
Behavior First, Then Relaxation
Evidence shows that structured CBT-I habits are stronger than passive relaxation alone. Luna rebuilds your sleep architecture through behavioral science.
Guided Downshift
Luna teaches pre-sleep cognitive shuffling to outsmart worry loops and shift your brain into pre-sleep imagery mode.
Thermal & Light Control
Uses the "warm-then-cool" gradient and circadian light cues to reset melatonin production naturally.
Smart Feedback Loop
Each morning, you can report your sleep quality. Luna refines timing and techniques automatically based on your data.
Hormone-Aware Adaptation
Adjusts to biological and mood cycles, creating support that evolves with your body's natural rhythms.
24/7 Availability
Support whenever sleep challenges arise — not just during business hours. Luna is always ready to help.
Is Luna Right for You?
Best for
- Those seeking non-medication sleep solutions
- People wanting structured CBT-I training
- Anyone needing printable journals & wind-down scripts
- Users comfortable with ChatGPT for coaching
- Those wanting hormone-aware sleep support
- People with travel insomnia or shifting schedules
Not a fit for
- Sleep apnea or other medical sleep disorders
- Conditions requiring diagnosis or medication
- Users needing clinician-led sleep therapy
- Those uncomfortable with AI-based tools
- Severe sleep conditions requiring medical intervention
What Luna Does Not Do
Luna is an educational self-coaching tool, not a medical device or replacement for professional care.
Luna cannot and does not:
- Diagnose sleep disorders (sleep apnea, narcolepsy, restless leg syndrome, etc.)
- Prescribe medications or provide medical treatment
- Replace clinical sleep studies or polysomnography
- Provide emergency mental health crisis intervention
- Store or analyze your biometric data
- Guarantee specific sleep outcomes or cure insomnia
- Function as licensed therapy or counseling
If you have persistent sleep problems lasting more than 3 weeks, daytime breathing pauses, or other concerning symptoms, please consult a sleep medicine specialist or healthcare provider.
Real Conversations. Real Rest.
Example outputs from Luna (real session samples):
"Let's slow the night down. Your breath is the tide; your body is the shore. Each exhale smooths the day away."
"You don't need to force sleep — you only need to create the conditions for it to arrive."
"Let's loosen the thoughts looping in your head. Breathe with me — inhale four, exhale seven. That's your anchor."
"I'll build your wind-down for tonight — 7 minutes, quiet tone, hormone-aware. Ready to begin?"
"Imagine the ceiling softening above you. The air cools. Your body starts to trust gravity again."
Science-Backed Sleep
Research insights on digital CBT-I interventions and sleep optimization from peer-reviewed scientific publications. The following represent current findings from sleep medicine research.
Fully automated digital CBT-I demonstrated moderate to large effects on insomnia severity across 29 randomized controlled trials involving 9,475 participants, with significant improvements in sleep efficiency and total sleep time.
Therapist-guided internet-delivered cognitive behavioural therapy was found to be at least as effective and efficacious as face-to-face CBT for depression in routine clinical settings, eliminating error sources and extending population representativeness.
Bright light exposure during the day can reduce the sensitivity of our circadian system to light exposure at night. Research suggests that patterns of bright days and dark nights were associated with differences in lifespan estimates compared to patterns of bright nights and dark days.
— Brigham & Women's Hospital research, as reported in NPR Health, November 2024
Sleep restriction therapy and stimulus control demonstrated effectiveness as evidence-based treatments for insomnia, with significant improvements in sleep onset latency, total sleep time, and sleep efficiency when implemented systematically.
Hormone replacement therapy significantly improved sleep quality and mood in menopausal women. Changes in estrogen levels affect melatonin production and body temperature rhythms, directly impacting sleep regulation during perimenopausal transitions.
Adaptive thermal regulation through real-time temperature adjustment significantly enhanced sleep quality, with total sleep time increasing by 27 minutes and sleep efficiency rising to 87.3%. Gender-specific differences showed males benefited from improved REM sleep while females showed enhanced deep sleep.
Research Note: All citations reference peer-reviewed scientific publications. These studies represent current findings in sleep medicine research as of 2024-2025. For comprehensive research on CBT-I and sleep interventions, please consult the primary literature via the provided links.
Primary Sources: Nature Digital Medicine, The Lancet Psychiatry, Brigham & Women's Hospital/Harvard Medical School, Journal of Sleep Research, World Journal of Psychiatry/NIH, MDPI Healthcare
What Independent Research Finds About CBT-I
A balanced view of cognitive behavioral therapy for insomnia from peer-reviewed literature
Cognitive Behavioral Therapy for Insomnia (CBT-I) is widely studied in sleep medicine. Independent research generally finds that structured behavioral interventions demonstrate measurable improvements in sleep outcomes across diverse populations.
Key findings from systematic reviews and meta-analyses:
- Nature Digital Medicine (2025) found moderate to large effects on insomnia severity across 29 randomized controlled trials with 9,475 participants, with digital delivery showing comparable efficacy to in-person CBT-I.
- Journal of Sleep Research (2024) documented that sleep restriction therapy and stimulus control, when implemented systematically, led to significant improvements in sleep onset latency, total sleep time, and sleep efficiency.
- MDPI Healthcare (2025) reported that adaptive thermal regulation increased total sleep time by 27 minutes on average, with gender-specific differences in REM and deep sleep benefits.
These findings reflect current evidence as of 2024-2025. Individual results vary. CBT-I-based approaches are most effective when combined with behavioral consistency and personalized adaptation.
Comparison — Why LUNA Wins
| Feature | Sleep Apps | Meditation Apps | LUNA — Intelligent Sleep Coach |
|---|---|---|---|
| Adaptiveness | Pre-set audios | Fixed meditations | AI learns your body's nightly rhythm |
| Hormone-Aware | No | No | Yes — hormone-sensitive sleep planning |
| Tone & Language | Robotic | Scripted | Warm, natural, personalized to you |
| Method | Audio-only | Meditation-based | LUNAR™ System — light, breath, body, mind |
| Cost | $15-$40/month | $80/year | $97 one-time — lifetime ownership |
| Support | App notifications | Passive content | Active dialogue and feedback loop |
| CBT-I Based | Rarely | No | Core methodology — gold standard |
Pros & Cons of Luna
An honest assessment to help you decide
Pros
- One-time payment ($97) with lifetime access—no subscriptions
- Based on gold-standard CBT-I research and methodology
- Adapts to your hormonal cycles and individual biology
- 24/7 availability whenever sleep challenges arise
- Includes complete mastery course with prompt library
- Generates printable journals and personalized wind-down scripts
- Private—conversations stay within ChatGPT
- Zero tech skills required—instant access, no forms
Cons
- Requires ChatGPT access (free or paid account)
- Not a replacement for clinical sleep medicine or diagnosis
- Not suitable for sleep apnea or other medical sleep disorders
- Results depend on consistent behavioral implementation
- AI-based—some users prefer human therapist interaction
- Educational only—cannot prescribe medication or provide medical treatment
- May take 2-4 weeks to see measurable improvements
Real-World Example
"Luna, I've been doom-scrolling and can't sleep."
Luna responds:
"Alright. Let's reset together.
Step one: set the phone down face-down — that's your first boundary.
Step two: exhale longer than you inhale — that's your signal to the nervous system.
Step three: I'll guide a two-minute LUNAR™ cool-down now."
Evidence-Based. Clinically Informed. Intelligently Designed.
Luna combines Cognitive Behavioral Therapy for Insomnia (CBT-I), circadian science, and thermoregulation with adaptive AI logic — blending sleep science and data for measurable rest.
NuraCove was founded by L. R. Noor, a 50-year-old mother and pharmacology graduate of King's College London. As a women's wellness specialist, she has developed proprietary sleep and wellness protocols documented in published whitepapers, combining gold-standard clinical modalities (CBT-I, circadian science) with breakthrough research in hormone-aware health technology.
Drawing on both rigorous scientific training and lived experience navigating sleep challenges through hormonal transitions, NuraCove was created to make evidence-based, hormone-intelligent sleep support accessible and effective for women everywhere. Read full bio and credentials
Content reviewed for safety, inclusivity, and evidence alignment. All sleep support tools are educational and designed to complement — not replace — professional sleep medicine care.
Scientific Foundation
- Proprietary LUNAR™ Protocol developed through systematic review of sleep medicine literature
- Methods validated against gold-standard CBT-I principles and circadian research
- National Sleep Foundation — Insomnia & Sleep Science Resources
- American Academy of Sleep Medicine — Clinical Practice Guidelines for Insomnia
Restorative Sleep
Luna — AI Sleep Coach
AI-Powered
Personalized sleep training that adapts to your biology, schedule, and sleep patterns. Experience hormone-aware support with the LUNAR™ protocol, instant wind-down techniques, printable journals, and 24/7 access. Includes complete mastery course with prompt library. Zero tech skills required — yours instantly upon purchase, no signups or forms needed. Own for life.
$97
One-time payment • Lifetime access
What's included: Complete Sleep Mastery Course with prompt library • Unlimited personalized sleep plans • LUNAR™ wind-down protocol • Printable journals & trackers • Custom wind-down scripts • CBT-I based exercises • Real-time feedback • Progress tracking • Hormone-aware adaptation • 24/7 availability • Instant access — no signups, no forms • Yours to own for life • No subscriptions, ever.
Save More with NuraCove Bundles
If sleep challenges cascade into anxiety, mood shifts, or other issues, explore our comprehensive bundles for holistic support.
Starter Bundle
$247 $291 Save $44
Includes:
- Mara (Anxiety Coach)
- Luna (Sleep Coach)
- Solene (Mood Coach)
Transformation Bundle
$447 $685 Save $238
Includes:
- Mara (Anxiety Coach)
- Luna (Sleep Coach)
- Elowen (Grief & Identity Coach)
- Nomi (Inner Child Coach)
- Fayra (Hot Flash Coach)
Founding 100 Sisterhood Bundle
$997 $1,720 Save $723
All 10 AI Coaches including:
- Mara, Luna, Solene, Elowen, Nomi
- Vita (Libido), Iris (Weight), Fayra (Hot Flash)
- Nova (Burnout), Raya (Confidence)
Explore related coaches: Mara (Anxiety Coach) • Solene (Mood Coach) • View All Coaches
Frequently Asked Questions
Does Luna require subscriptions?
No. Luna is a one-time purchase of $97 with lifetime access. There are no monthly fees, no renewals, and no hidden costs. Purchase once, own forever.
What data does NuraCove collect?
NuraCove does not collect, store, or have access to your conversations with Luna. All interactions occur within ChatGPT's environment. Your sleep data, journal entries, and personal information remain within OpenAI's system. Review OpenAI's privacy policy for details on ChatGPT data handling.
Who should not use Luna?
Luna is not appropriate for individuals with diagnosed sleep disorders requiring medical treatment (sleep apnea, narcolepsy, severe insomnia), those in mental health crisis, or anyone needing clinical diagnosis or prescription medication. If you have persistent sleep problems, breathing difficulties during sleep, or other medical concerns, consult a healthcare provider before using Luna.
How does an AI sleep coach help me fall asleep faster?
Luna uses evidence-based CBT-I techniques — sleep restriction, cognitive shuffling, and relaxation methods — to retrain your natural sleep rhythm. The LUNAR™ protocol combines light alignment, thermal regulation, and breath work to create optimal conditions for sleep onset.
Do I need tech skills to use Luna?
Absolutely not. Zero tech skills required. Luna includes a complete mastery course with ready-to-use prompts, step-by-step tutorials, and beginner-friendly instructions. If you can copy and paste text, you can use Luna. Plus, you get instant access the moment you purchase — no signups, no forms, no complicated setup. Everything is yours immediately.
Is this different from meditation apps?
Yes. Luna doesn't just relax you; she rebuilds your sleep architecture through structured behavioral science. While meditation apps offer passive audio, Luna provides active CBT-I training with sleep restriction, stimulus control, and circadian alignment.
Can Luna help with hot flashes or hormonal insomnia?
Yes. Luna's guidance is hormone-aware, using cooling breath, temperature cues, and circadian alignment for hormonal sleep challenges. She adjusts recommendations during hot-flash phases and adapts to fluctuating energy levels.
Can I get a printable sleep plan or journal?
Absolutely. Ask Luna for a "Printable Sleep Journal" or "Bedtime Reflection Page." Copy to Word or Google Docs → print or save as PDF. Create unlimited journals tailored to your sleep patterns and hormonal phases.
Does Luna use sound therapy or breathing?
She can generate pink-noise or guided breathing scripts at ~0.1 Hz exhalation rate (about 6 breaths per minute) — research suggests this can calm the nervous system and support deep sleep. The Respiratory Downshift phase of LUNAR™ uses extended exhale to activate vagal tone.
How private is my data?
We don't collect or store your conversations outside ChatGPT. NuraCove has no access to your chat history. Your sleep patterns, journal entries, and personal information remain within ChatGPT's system. Please review OpenAI's privacy policy to understand how ChatGPT handles data.
Is Luna therapy?
No. Luna is a self-coaching system grounded in behavioral sleep science — designed to complement, not replace, professional care. If you experience persistent insomnia, sleep apnea, or other medical sleep conditions, please consult your healthcare provider.
Medical Disclaimer
Educational Support Only: Luna is an AI-assisted self-help tool, not a medical device or substitute for professional care. Do not use for sleep apnea, narcolepsy, or other medical sleep disorders. If experiencing persistent insomnia or sleep disturbances, consult a sleep medicine specialist or healthcare provider.
Emergency: If you experience breathing difficulties, chest pain, or thoughts of self-harm, seek emergency help immediately.
Limitation of Liability: NuraCove makes no warranties regarding effectiveness or suitability. Use at your own risk.
NuraCove — hormone-aware, evidence-informed AI companions for navigating life's transitions.
Reviewed by: L. R. Noor (BSc Pharmacology, King's College London) — women's wellness researcher and founder of NuraCove. Last reviewed: October 16, 2025.
About NuraCove • About the Founder • Contact • Terms & Privacy • Methodology & Review Policy
References: National Sleep Foundation — Sleep Science; American Academy of Sleep Medicine — Clinical Guidelines.