Wind down gently and drift off to peaceful sleep ✨
Slow your breath to signal sleep to your body
Breathe in for 4 • Hold for 4 • Breathe out for 6 — the long exhale activates sleep mode 😴
Melt away tension from head to toe
We will scan each part of your body, squeeze it tight, then let it go completely relaxed.
Name 3 good things from today to fill your heart
Science says: thinking of 3 good things before sleep boosts happiness and helps you sleep better! 💛
Tonight you are grateful for:
Sleep tight knowing today had good things in it 🌙
Put your worries away until tomorrow
Write down any worries that are buzzing in your head. Once they're in the jar — they can wait until tomorrow. Your sleep time is safe! 🛡️
0 worries safely stored
🔐 These worries are locked away.
Right now, your only job is to rest. Tomorrow you can open the jar.
Drift away with a gentle bedtime tale
Select a story above...
You completed your bedtime routine. Your mind and body are ready for beautiful sleep.
🌟 Sleep Tip of the Night
⏱️ Auto Sleep Timer
Sound will gently fade when timer ends
🌑 Screen Dimmer
Dim the screen so you can drift off without bright light
🎵 Sleep Sounds — play while you drift off:
🕐 When to Start
Begin this routine 30–45 minutes before actual bedtime, while your child is still calm and not overtired. Overtired kids find it much harder to settle.
🔁 Why Consistency Matters
Doing this exact sequence at the same time every night trains the brain: this sequence = sleep. After 10–14 nights it becomes automatic — the brain starts releasing melatonin when you begin Step 1.
🧘 Do It Together
Co-regulating with your child is the most powerful thing you can do. Sit beside them, do the breathing together, read the gratitude list aloud together. Your calm body teaches their nervous system to be calm too.
😤 If Your Child is Resistant
Start with just 1 step — the breathing. Once that is a habit, add step 2. Build slowly over 2–3 weeks. Never force. Make it feel like a cosy ritual, not a task.
🌙 Ages & Adjustments
📱 Screen Rules
This app is designed to be used on a warm-toned, dimmed screen. After Step 5, use the Screen Dimmer above to fade to black. Phones should ideally go face-down or out of the room before the sleep timer ends.
✅ Signs It's Working
After 2 weeks: your child starts yawning during Step 1 or 2. They stop fighting bedtime. They ask to do the routine. Sleep onset time drops from 30–60 minutes to 10–15 minutes. These are all signs the routine has become a biological trigger. 🎉