Better sleep
starts tonight
A personalized routine of science-backed habits that actually improve your sleep — built around your day, one small step at a time.
Sleep advice stops at “go to bed earlier”
The gap isn’t willpower — it’s the evening. Tonight fills in the part that most sleep apps skip.
Scroll ‘til 1 AM
Your mind is buzzing when the lights go out. Sleep gets pushed an hour later, again.
Wake up wiped
Eight hours in bed, still groggy. Coffee starts earlier every week.
You know “sleep earlier”
What no one tells you is what to do before bed — the part that actually matters.
Three quiet windows, one better night
Tonight splits your day into the three moments that actually move sleep — and gives you a small set of habits to do in each.
Seed tonight’s sleep with what you do in sunlight.
- Morning LightSunlight starts a 16-hour countdown to tonight’s melatonin.
- Daily ExerciseMovement builds adenosine — the molecule that makes you sleepy at night.
- Caffeine CutoffWith a 5–6 hour half-life, an afternoon cup is still in your system at midnight.
- And a few more, in time.
The two hours before bed where sleep is won or lost.
- Evening LightDimming is the cue your brain uses to start releasing melatonin.
- Last MealLate meals raise insulin and core temperature — both fight deep sleep.
- Screens OffA stimulated brain can’t fall asleep — screens keep it in problem-solving mode.
- And a few more, in time.
Fall asleep on purpose — and stay asleep.
- Cool DownA drop in core body temperature is what triggers sleep onset.
- Lights OutEven dim light through closed eyelids suppresses melatonin all night.
- 20-Min ResetLying awake teaches your brain that bed is for being awake.
- And a few more, in time.
Quiet on the outside, careful underneath
Grounded in sleep science, paced one habit at a time, anchored to your bedtime, and yours alone.
Science-backed habits
Every habit is grounded in neuroscience — caffeine half-life, melatonin windows, adenosine build-up. No mystical tea rituals.
Unlock, don’t overwhelm
You start with two habits. Stick with them, earn the next. No day-one checklist of eleven things you’ll abandon by Friday.
Tuned to your schedule
Tell us when you sleep, and the rest falls into place. Caffeine cutoff, last meal, dim-the-lights — every cue is anchored to your bedtime, not a generic 9-to-5 default.
Privacy by design
Your sleep and habits are deeply personal. We treat them that way — kept private, kept secure, and always under your control.
Better sleep
starts tonight
Drop your email — we’ll let you know when Tonight launches.