structuresleep
Good evening

Ready to wind down?

Starts with alpha waves to aid your wind-down

Tonight's five steps
  1. 1Lights down1 min
  2. 2Unload the day2 min
  3. 3Breathe2 min
  4. 4Let go2 min
  5. 5Goodnightphone down
Do these once

Set up

Each part takes about 5 minutes. Afterwards your phone and bedroom do the work every night.

Put Wind-Down on your home screenOpens like an app, full screen2 min
iPhone (Safari)

Tap the Share button, then Add to Home Screen, then Add.

Android (Chrome)

Tap the ⋮ menu, then Add to Home screen, then Add.

Make your phone wind down by itselfDims, warms and goes quiet on a schedule0 / 1
Sleep schedule with Wind Down

Set bedtime and wake time, and Wind Down to 45 minutes. Sleep Focus then switches on by itself and dims your lock screen.

Health → Browse → Sleep → Full Schedule & Options
Night Shift on a schedule

From an hour before bed to wake time, slider to More Warm.

Settings → Display & Brightness → Night Shift
Extra-dim switch

Set Reduce White Point to about 80%, then add it to the Accessibility Shortcut. Triple-click the side button to turn it on and off.

Settings → Accessibility → Display & Text SizeSettings → Accessibility → Accessibility Shortcut
Optional: one-tap automation

In Shortcuts, add a Sleep automation for When Wind Down Begins, set to Run Immediately. Add: Set Night Shift On, Set Brightness 15%, Set Reduce White Point On, Open URLs: sleep.structure.org.uk.

Shortcuts → Automation → + → Sleep
Get the bedroom rightDark, cool, quiet, just for sleep0 / 10
Dark
Cool
Quiet
Just for sleep

Awake for more than 20 minutes? Get up, sit somewhere dim, read something dull, and go back when you feel sleepy.

Struggling most nights for three months or more, snoring heavily, stopping breathing in your sleep, or relying on sleeping pills? Speak to your GP as well.

Questions or one-to-one coaching: sleep-structure.co.uk

Wind-down music used under licence by Structure Wellness. For personal use as part of your programme.

This morning

Your first three

What you wrote down last night, so you could stop thinking about it.

Every day

Set up tonight's sleep

On wakingSame wake time

Within 30 minutes, weekends too.

First hour10 minutes of daylight

Outside, even if it's cloudy.

By 12 noonLast caffeine

It's still working 8–10 hours later.

3 hours before bedLast meal and alcohol

Alcohol breaks up the second half of the night.