Question 1

What actually happens over the eight weeks?

Accepted Answer

Week one you only write things down. Week two your sleep window narrows to roughly what you are actually sleeping, which is the difficult week. Weeks three and four hold it and deal with being awake in bed. Weeks five and seven widen the window if your own numbers support it. Week six is about the thinking. Week eight is a written plan for afterwards, and then it stops.

Question 2

Is this therapy?

Accepted Answer

No. It is a structured programme based on sleep restriction and stimulus control that you run yourself, and it is not a substitute for seeing somebody. If you are working with a therapist already, the exported PDF is designed to be useful to them.

Question 3

What does it cost, and does it renew?

Accepted Answer

One price for the eight weeks, and it does not renew. There is no monthly plan, no annual plan, and no upsell at week eight. When the programme ends you stop paying and you keep your data.

Question 4

What data do you collect?

Accepted Answer

The times you type in and which weeks you finished. Not your location, your contacts, your microphone, or anything from your phone's health app — those permissions are never requested. Nothing is sold or shared and there are no adverts.

Question 5

Can I export it?

Accepted Answer

Any time, as a spreadsheet or a PDF, including after the programme ends. The PDF is laid out so you can hand it to a doctor, because a fortnight of honest sleep diary is genuinely useful in a ten minute appointment.

Question 6

What if it does not work for me?

Accepted Answer

Then it does not, and that happens. Some people need to be assessed for something the diary cannot see, which is why the site says to see a doctor if you snore heavily, stop breathing at night, or fall asleep during the day. Ask for a refund inside the first fortnight and you will get one without a conversation.

Six, and the last one tells you when to see somebody else.