Sleep to Lead huddee

Version 1.1 is here

Let the day end.
Make room
for rest.

When work stops but your mind keeps going. A six-week routine to understand your nights, settle your thoughts, and build habits you can return to.

Download on the App Store

Available now. Get the six-week program in version 1.1 for iPhone and iPad.

Explore the approach
Sleep to Lead 1.1 evening home screen, day 22: Make peace with sleep
One small step for today.
A little less to figure out tonight.
iPhone & iPad No account needed English & Vietnamese

A rhythm for the whole day

Small practices.
Room to breathe.

Less searching for the next sleep tip. A diary, a daily step, and tools you can come back to when you need them.

In the morning

Notice patterns, not just a bad night.

Log when you went to bed, how long it took to settle, and how you felt. Look back at your week instead of guessing.

Sleep to Lead 1.1 sleep diary with a bedtime and wake-time slider, using example data

Before bed

Give the day somewhere to end.

A worry window, a closing brief, a thought reframe. Find a small practice for what is keeping your mind busy.

Sleep to Lead 1.1 Library, with tools organized by time of day

When it is time to rest

Listen. Then put the phone down.

Choose guided imagery, a wind-down session or an ambient soundscape. Audio keeps playing with the screen locked.

Sleep to Lead 1.1 Drift library showing guided wind-down sessions and imagery

Real screens from version 1.1, with example diary entries and progress. Audio requires an internet connection.

Six weeks, at your pace

A path you can
pick up again.

Complete a step, then the next opens on a new day. Miss a day? Continue where you left off. No catching up.

  1. Week 01

    Notice your nights

    Start a diary. Get to know your sleep.

  2. Week 02

    Find your rhythm

    Explore a sleep window and a steady wake time.

  3. Week 03

    Close the day

    Give unfinished thoughts somewhere to go.

  4. Week 04

    Ease the pressure

    Practise a gentler response to a difficult night.

  5. Week 05

    Make room for rest

    Try guided wind-downs and morning light.

  6. Week 06

    Keep what helps

    Choose your habits and make a rough-night plan.

Weekly reviews and a start/end Sleep & Stress Check help you reflect on changes. They are self-reports, not a diagnosis.

The evidence, with the limits in view

Informed by sleep research.
Honest about what that means.

The program draws on cognitive behavioural therapy for insomnia (CBT-I) principles: sleep timing, habits, thoughts and relaxation.

Clinical guideline

More than sleep tips.

The American Academy of Sleep Medicine strongly recommends multicomponent CBT-I for adults with chronic insomnia. Sleep hygiene alone is not recommended as a treatment.

In the app: a structured routine combining a diary, sleep-window tools, thought exercises and relaxation.

Read the AASM guideline (2021)
A practical tool, not a promise

A place for winding down.

The same guideline gives relaxation therapy a conditional recommendation. That is a more limited endorsement than the strong recommendation for multicomponent CBT-I.

In the app: breathing and relaxation practices alongside guided audio. This does not establish that any particular track improves sleep.

See the recommendations

Evidence for the methods is not proof of this app. Sleep to Lead has not been clinically tested. It is a self-guided wellbeing tool, not a validated CBT-I treatment or a substitute for professional care. Results vary.

Before you begin

A few things
worth knowing.

What is available now?

Version 1.1 is available on the App Store for iPhone and iPad. It includes the six-week program, sleep diary, practical tools and guided audio shown here. Requires iOS 17 or later.

Do I need an account or a wearable?

No. You enter your sleep diary yourself. Diary entries, check-ins and program progress stay on your device. There is no account or cross-device sync.

Can I use it offline?

The diary, program and written tools work on your device. Guided narration and ambient audio stream over the internet. English and Vietnamese are supported; narration availability varies by session.

When should I seek professional help?

If sleep problems persist, affect your daily life, or include loud snoring, gasping or excessive sleepiness, speak with a clinician. Do not drive when sleepy.

Changing time in bed is not suitable for everyone. Seek clinical advice before shortening your sleep window, especially with bipolar disorder, epilepsy, significant daytime sleepiness or safety-critical work.

Sleep to Lead · Version 1.1

A little structure.
A softer end to the day.

Download on the App Store

Version 1.1 is available now for iPhone and iPad.