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Night Tools:
🏮 Lantern Garden (7 Journeys) 🫁 4-7-8 Breathing 🧘‍♀️ PMR Exercises 📋 Routine Planner ⏰ Smart Alarm & Nap
Sleep Architecture

Bedtime Routine & Schedule Builder

Anchor your circadian rhythm with a personalized wind-down schedule and nightly habit factor tracking.

⏰ Sleep Schedule

90-Min Cycles
8h 0m of Sleep Window
✨ Perfect 5.3 Complete Sleep Cycles (90 min each)

🌙 Tonight's Pre-Sleep Factors

Select what factors occurred before bed tonight:

📋 Wind-Down Routine

About 49 min · starts at 9:41 PM
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🪥
Brush Teeth & Face Wash
Gentle hygiene ritual to signal the transition to bed
3 min
✓
📓
Evening Diary & Brain Dump
Unload busy thoughts onto paper before sleep
5 min ▶
✓
🧘‍♀️
Bedtime PMR Body Stretch
Physical tension release with neck & shoulder stretches
5 min ▶
✓
🫁
4-7-8 Parasympathetic Breathing
Slow exhale rhythm to lower heart rate and adrenaline
5 min ▶
✓
🏮
Lantern Garden Sleep Scape
Trace starlight constellations and touch glowing lanterns
10 min ▶
✓
🎧
Spoken Story or Soundscape
Calm ambient layers or narrated seaside audiobook
20 min ▶
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🌙
Lights Off & Room Cool
Pitch darkness and cool room (18°C / 65°F) for deep sleep
1 min