What it costs
Free for good: the sleep diary, your numbers, your weekly sleep window, and weeks 1 to 3. The AI coach and the progress report are free for your first 3 weeks. $14.99 CAD a month (or $8.33 a month, billed as $99.99 CAD once a year) keeps them and adds weeks 4 to 6.
Free, with no time limit
- Your sleep diaryTwo minutes each morning.
- Your sleep-efficiency numbersHow much of your time in bed was sleep, nightly and weekly.
- Your weekly sleep windowOne recommended change to your time in bed each week, from a fixed, published table.
- Weeks 1 to 3Every lesson, plus the Game Plan lesson that opens weeks 4, 5 and 6.
No trial clock on any of it, and no card needed. If you never subscribe, these keep working.
Free for your first 3 weeks
- A specialist CBT-I coach, any hourIt's AI, but not a general chatbot. It coaches the way a CBT-I specialist would, from your own diary and the week you're on, and remembers what you've told it. Use it on your own or between visits with your doctor, any hour of the night. It is not allowed to make up clinical advice.
- A progress report for your doctorCharts of your own diary, to email, print or bring to an appointment.
Starts when you sign up. No card, and nothing is charged when it ends.
To keep going
$14.99 CAD / month
Or $8.33/monthBilled as $99.99 CAD once a year. 44% less than paying monthly.
- The AI coach and the progress reportFor as long as you subscribe.
- Weeks 4, 5 and 6In the order they build on each other. They stay open if you cancel.
Cancel any time in Settings. The coach and the report keep working until the end of the month or year you last paid for. Weeks 4 to 6 stay open after that, and the free parts stay free. On the monthly plan you can pause for 1 to 3 months instead.
Changed your mind about a yearly payment? Ask within 14 days, at hello@trysmallhours.com, and you get all of it back. After 14 days there is no refund.
Small Hours is operated by Small Hours Works.
Evidence-based CBT-I, one night at a time.
Cognitive Behavioural Therapy for Insomnia is the first-line treatment for long-term insomnia — ahead of sleeping pills in the clinical guidelines. It works by changing what you do around sleep, not by sedating you. Small Hours walks you through a six-week CBT-I program, one morning check-in at a time.
When this is not the right tool
Small Hours is built for adults with long-term trouble sleeping. It is not a substitute for medical care, it does not diagnose anything, and it will not tell you how your sleep is likely to turn out. If you are dealing with a health problem that affects your sleep, or you are taking medication for sleep, work through whichever applies with your doctor. The app is designed to sit alongside your doctor's care, not to replace it.
Small Hours is a self-guided program for adults. It is not an emergency service. If you are in crisis, call or text 9-8-8 in Canada or the US at any hour.