Airene
Calm science for 3AM wake-ups

Wide awake
at 3AM again.

You are not losing your mind.

Your brain just switched on. Your heart is racing. Your thoughts are already running. This is one of the most common and least understood symptoms of perimenopause. You are not alone.

💛 Chat with Airene — it is free No account. No signup. No waiting.
"Like clockwork — 3AM every night."◦ "I thought I was losing my mind."◦ "Brain switches on the second I wake."◦ "Staring at the ceiling, heart pounding."◦ "So relieved I am not the only one."◦ "Wide awake like someone flipped a switch."◦ "Like clockwork — 3AM every night."◦ "I thought I was losing my mind."◦ "Brain switches on the second I wake."◦ "Staring at the ceiling, heart pounding."◦ "So relieved I am not the only one."◦ "Wide awake like someone flipped a switch."◦
What is actually happening

It is not stress.
It is not anxiety.
It is your circadian chemistry.

Declining oestrogen and progesterone disrupt your brain's sleep architecture. A cortisol surge between 2 and 4AM pulls you from deep sleep into full alertness. Your GP may have said it was stress. Many have.

"My GP told me it was just stress. Four years later I found out it was perimenopause the whole time."
Reddit, r/Menopause
"I wake up wide awake like someone flipped a switch. My brain just turns on and starts thinking about everything."
Menopause forum
"Is this normal? I am only 44 but I have started waking between 2 and 4AM every single night."
Facebook menopause group
"Can not begin to tell you how big a relief it is to know that I am not alone in this."
Reddit, r/Perimenopause
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The cortisol surge

A hormone-driven cortisol spike in the early hours triggers full wakefulness — the same mechanism as a morning alarm, but at 3AM.

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The progesterone drop

Progesterone calms the GABA receptors that keep you asleep. As levels fall, night anxiety and early waking increase. It is biochemistry, not weakness.

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CBT-I works

Cognitive Behavioural Therapy for Insomnia is the gold-standard evidence-based treatment. The Airene programme applies it specifically for menopause sleep.

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Talk to Airene

A quiet, science-informed companion for this exact moment. Built from thousands of real 3AM conversations.

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Not therapy. Not medical advice. A calm conversation.
Step 1 of 5 — Participant Information

Before you join — please read this 📋

What is this study?
Airene is a 14-day digital sleep programme based on CBT-I (Cognitive Behavioural Therapy for Insomnia), adapted for women experiencing menopausal sleep disruption. We are collecting data to understand whether the programme improves sleep quality.

What will I be asked to do?
Complete two short sleep questionnaires before and after the programme (takes around 10 minutes each time). Receive one short email per day for 14 days. Complete an optional wellbeing check-in at Day 7.

Is it free?
Yes. The programme is entirely free for all research participants.

Can I withdraw?
Yes, at any time, without giving a reason, and without any consequence.

How is my data used?
Your data will be stored securely and used only for research purposes. Any publication will use fully anonymised, aggregated data. The founder has a commercial interest in Airene — this is declared transparently. No participant data will be used for commercial purposes.

Who to contact:
hello@airene.co.uk

Safeguarding:
This programme is sleep support — not clinical care. If you are experiencing a mental health crisis, please contact the Samaritans on 116 123 (free, 24/7) or call NHS 111. For any medical concerns, please speak to your GP.

Airene is not a medical service. In crisis, contact your GP or call 111.

Your journey with Airene

Right now.
This week.
For good.

Airene meets you at 3AM — phone in hand, exhausted — and walks with you toward lasting, evidence-based change.

1
Free · Right now

Chat with Airene

No account. Choose what is keeping you awake from the menu, and receive gentle reassurance built from thousands of real 3AM conversations.

Open the chat →
2
Free · 7 days

The 7-day morning guide

After your chat, leave your email. Each morning: a short, warm explanation of what is happening hormonally and why 3AM has become so predictable. The science, in plain English.

3
Research · Evidence-Based

The Airene Sleep Programme

Two weeks. CBT-I principles adapted specifically for menopause sleep disruption. The lasting change that makes 3AM stop being your alarm clock.

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Airene Chat

Instant calm for the 3AM moment. Free, always open, no account.

Free always
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7-Day Guide

Science-based morning emails for seven days. The why behind your sleepless nights.

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Sleep Programme

14-day CBT-I programme adapted for menopause sleep. Free for all research participants.

Free research participants
Join the study
Questions

Is Airene right for me?

No. Airene is a supportive companion, not a therapist or doctor. The chat offers calm reassurance for the 3AM moment only. Please speak to your GP about any health concerns.
No. The chat is completely free and open — no signup, no password, no account. Just open the page and choose your topic.
You will receive a short email each morning for seven days — the science behind your symptoms in plain, warm language. After that, we will share details of the paid Sleep Programme if you would like it. Unsubscribe any time.
Cognitive Behavioural Therapy for Insomnia — the gold-standard evidence-based treatment for chronic insomnia. Unlike sleep medication, it addresses the underlying thought patterns and behaviours that perpetuate poor sleep. The Airene programme adapts it for menopause sleep disruption.
Airene is designed for women aged approximately 40–60 experiencing sleep disruption that may be linked to hormonal changes. If you are unsure, a conversation with your GP is a good starting point.
Airene

You found this page
for a reason.

Airene is here right now. No signup. No waiting. Just open the chat.

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Available 24/7. No account needed.

Research

The study.
The gap.
The evidence.

Airene is seeking academic collaboration to formally validate this programme. The research question is specific and unstudied in the UK.

The Research Question

Does a 14-day digital CBT-I programme reduce ISI scores by 6 or more points in women experiencing menopausal sleep maintenance insomnia?

The Outcome Measures

ISI (Insomnia Severity Index) at Day 0 and Day 14 — short-term sensitivity.
PSQI (Pittsburgh Sleep Quality Index) at Day 0 and Day 30 — broader quality picture.

The Research Gap

CBT-I is well studied. Menopause sleep is a growing field. Digital CBT-I designed specifically for menopausal sleep maintenance insomnia has not been published in the UK. That is the gap this study addresses.

Evidence Base

NICE CKS Insomnia 2025 (CBT-I as first-line treatment). Hunter MENOS trials — Professor Myra Hunter, King’s College London. Maturitas 2024 (cortisol and sleep in menopausal women). Full reference list available on request.

The programme is offered free to all research participants. The research study is formally separated from any commercial activity. Any academic publication will declare the founder’s commercial interest transparently. If you are a researcher in sleep medicine or menopause and are interested in collaboration, please contact hello@airene.co.uk.