Master your sleep
with science
A personalized daily protocol of science-backed tasks — timed to your circadian rhythm — that compound into dramatically better sleep.
9 core tasks.
Timed to your body clock.
Each task targets a specific biological mechanism — circadian rhythm, adenosine clearance, core temperature regulation, or melatonin production.
Wake up
Anchors your circadian rhythm with a consistent wake time.
Morning light
Stops melatonin and resets your master clock with 10-15 min of sunlight.
No caffeine
Wait 90 min after waking to let adenosine clear naturally.
Stop caffeine
Caffeine blocks adenosine for 10-12 hours, disrupting deep sleep.
Finish workouts
Exercise raises core temp for 3 hours, blocking sleep onset.
Last meal
Digestion raises core temp when it needs to drop for sleep.
Dim lights
Darkness triggers melatonin release from your pineal gland.
Wind down
A consistent routine reduces stress hormones and sleep latency.
In bed
Consistent bedtime trains your circadian rhythm for deeper sleep.
10+ optional protocols
Add cold exposure, afternoon light, alcohol/nicotine cutoffs, sauna sessions, hot baths, journaling, and more to your daily routine.
Built on sleep science
Circadian rhythm
Tasks are timed relative to your wake time and bedtime, aligning with your body's natural light-dark cycle.
Adenosine system
Strategic caffeine timing preserves natural sleep pressure that builds throughout the day.
Core temperature
Meal, exercise, and bath timing leverage the body's thermal regulation for faster sleep onset.
Melatonin production
Light management in the evening protects your body's natural melatonin signal.
Everything you need
Smart notifications
Timed reminders for each task, relative to your schedule.
Daily score
Track your protocol completion percentage and build streaks.
Live Activity
See your next task on the Lock Screen and Dynamic Island.
Screen Time
Optionally restrict apps during your wind-down window.
Start sleeping better tonight
Free to try. No account required.
Download for iOS