Evidence-informed sleep hygiene

Build a calmer night.

A bilingual PWA for rhythm, light, caffeine, meals, screens, wind-down, bedroom setup, and safe evidence cards. Works offline after first load.

Start with one tiny win.

Local-first Offline-ready

What to do now

Tonight

Sleep clock

--:--

Bedtime Wake time

Readiness

Tonight plan

Tiny actions count. Do not chase perfection.

Gentle consistency

Automatic from bedtime

Healthy timing timeline

Manipulate what a PWA can

Screen calm

In-app dim overlay 22%

In-app warm color 32%

Evening screen goal 30 min

Ambient sound Volume 50%

Streams from YouTube when online.

This changes the app view only. Browser PWAs cannot directly change system brightness or OS night-light settings.

Morning check-in

How do you feel?

Energy 3/5

Actually fell asleep Actually woke up

Daily checklist

Minimum checklist

Customize habits

What seemed to help

Science library

Evidence cards

Sleep window education

CBT-I lite (educational)

Suggested sleep window

Stimulus control tip

Educational only

Last hour

Wind-down player

60:00

Nervous system

Breathing guide

Vibrate on phase change

Breathe

Tap Start for a calm 4-4-6 rhythm.

Awareness

In-app screen time

00:00This session

00:00Today in app

--Goal left

A browser can track time inside this app. It cannot read your total phone screen-time or control app limits.

Privacy tools

Reminders & export

Import JSON Download science MD

Simple reminders work while the app is open.

Important