Start at the right time
SleepyCap works backward from bedtime using the activities and durations in your plan.
A ROUTINE THAT FITS REAL LIFE
Build a wind-down routine you will actually want to return to.
SleepyCap helps turn the fuzzy space before bed into a clear sequence of small, calming actions—chosen by you and timed around your own bedtime.
A CLOSER LOOK
Why a wind-down routine matters
The transition from a busy day to rest rarely happens all at once. A repeatable sequence can make that transition easier to recognize and begin.
SleepyCap keeps the routine practical: choose a few activities, decide how long each needs, and see when to start. If tonight changes, your routine can change with it.
Keep tonight visible
Tonight Goals show the few steps that matter now instead of sending you through a long setup screen.
Use gentle reminders
Choose separate prompts for the start of Wind Down, bedtime, and the morning reflection.
Learn without judgment
Completed activities become context for your private report—not a reason to punish an imperfect night.
COMMON QUESTIONS
Start with what you want to know.
What should I put in a wind-down routine?+
Choose a small number of activities that help you move away from the day, such as dimming the room, reading, preparing tomorrow, breathing, or putting screens aside. Keep the plan realistic for the time you have.
How long should a bedtime routine be?+
There is no single correct length. SleepyCap lets you set a duration for each activity and adjusts the routine start time around your bedtime.
What happens if I miss a step?+
Nothing is ruined. Record what you actually completed and return to the routine the next night.
Make tonight’s next small step feel easier.
Download SleepyCap for iPhone and iPad and build a Wind Down that feels like yours.