Stop waking up at 3 AM. Get your personalized Sleep Blueprint.
Take the 2-minute Sleep Audit, discover your chronotype, and get your personalized evening protocol — free, no credit card needed.
The 3 Sleep Traps
Does any of this
sound familiar?
Over 70% of American adults struggle with at least one of these three traps — and reach for melatonin, wine, or doom-scrolling. The truth: your body needs a protocol, not a pill.
Awake at 3 AM
You wake up in the middle of the night, toss and turn, stare at the ceiling — and can't find your way back to sleep for hours.
Daytime exhaustion
You feel like a zombie, need 3 coffees, fight brain fog and an afternoon energy crash.
Wired nervous system
Tired but 'wired'. Your cortisol stays elevated and your nervous system just won't switch off.
A pause for your nervous system
Follow the circle — in 60 seconds you'll feel the difference.
Quiet Your Mind: The Cognitive Shuffle Game
Based on Dr. Luc Beaudoin's Serial Diverse Imagining study, this game tricks your brain into sleep by replacing stressful planning thoughts with random, dream-like visual associations. This cognitive shuffling exercise for insomnia is a science-backed mind-quieting game to speed up sleep onset latency and fall asleep faster naturally — no pills required.
C is for:
Cloud ☁️ · Candle 🕯️ · Cat 🐈
Close your eyes, picture each one for a few seconds, then tap Next.
Love this?
Unlock the hands-free Audio Shuffler and custom ambient mixes in the Premium Dashboard.
Start free trialThe Worry Shredder
Type a racing thought or worry keeping you awake. Click "Release to Space" and watch it dissolve into digital stardust. Our digital worry release tool helps you stop overthinking before sleep by physically dumping your thoughts — a simple journaling technique recommended in CBT-I for nighttime anxiety and rumination.
The Sleep Gym
Four science-backed tools to fall asleep faster
Each takes less than 15 minutes. Pick one tonight — they're built into your Premium dashboard.
Military Sleep Method
Animated body silhouette walks you through 6 muscle groups in 90 seconds. Used by US Navy pilots to sleep in under 2 minutes.
Paradoxical Intention
Try to stay awake. Tap when the soft tone plays. Miss a tap → you fell asleep. Measures your sleep-onset latency over time.
Worry Shredder Pro
Dump every racing thought, shred it tonight, mark it 'Resolved' tomorrow — see how few worries actually mattered.
Audio Cognitive Shuffle
Hands-free Serial Diverse Imagining. A soft voice reads dream-like nouns so your planning brain can finally let go.
All four tools + Smart Wake Alarm + AI Coach. Cancel anytime.
Your Sound Oasis
Mix your perfect
sleep atmosphere
5 ambient soundscapes — right in your browser. Combine them for your ideal sleep environment.
Mixer
0 of 5 active
5 free sounds · 50+ premium soundscapes & binaural beats with Premium →
Sleep Audit
Lion, Bear, Wolf
or Dolphin?
92% of people sleep against their biological clock — and wonder why they feel exhausted.
Find out in 2 minutes which chronotype you are — and which evening routine actually fits your body.
6 questions · 2 minutes · 100% free
Your wearables, finally
working for your sleep
Sync Oura, Apple Watch, Whoop, Garmin, and Fitbit. GetSleepyFlow turns your biometrics into personalized, science-backed coaching.
Supported Devices
Sleep Stages
Heart Rate
Circadian Alignment
No credit card needed · cancel anytime
Pricing
Simple, honest pricing
Free forever for the essentials. Go premium when you're ready to transform your nights.
Free
Forever free essentials
- Chronotype quiz (Sleep Audit)
- Basic wind-down routine (text-based)
- 5 ambient sounds (Sound Oasis)
- Daily sleep diary
- 4-7-8 Breathing exercise
- 3 blog articles per month
- AI Sleep Coach
- 50+ guided sleep meditations
- Streak tracking & weekly reports
- Wearable sync (Oura, Apple Watch, Whoop, Garmin, Fitbit)
- Circadian Alignment Score
- Smart Wake Alarm & Dynamic Wind-Down
Premium
Everything you need to sleep deeply
$59.99 billed annually · save 50%
Then $9.99/mo · cancel anytime
- Everything in Free
- 🤖 Unlimited AI Sleep Coach
- ⌚ Wearable sync (Oura, Apple Watch, Whoop, Garmin, Fitbit)
- 📊 Circadian Alignment Score
- 🔔 Smart Wake Alarm
- 🌙 Dynamic Wind-Down (adapts to Whoop/Garmin strain)
- 🎧 50+ premium sounds & binaural beats
- 🧘 50+ guided sleep meditations
- 🔥 Streak tracking & weekly progress reports
- 📧 Weekly AI sleep insights email
Guides & Science
Understand your
sleep better
Frequently Asked Questions
Answers to your
sleep questions
No. SleepyFlow works with most popular wearables — Apple Watch, Fitbit, Oura Ring, Garmin, Whoop, and Samsung. You can also start completely without a wearable and log your sleep manually. The AI adapts its analysis to whichever data source you have.
We support Oura Ring natively and read Apple Watch, Fitbit, Garmin, Whoop, Polar, and Samsung Galaxy Watch data through Apple Health and Google Health Connect. New integrations roll out monthly — no extra app required.
Tracking shows you numbers — deep sleep, REM, heart-rate variability. Coaching tells you what those numbers mean for you and what to do differently tonight. SleepyFlow is coaching: instead of a data dump, you get a daily-updated plan with 3–5 concrete next steps.
Yes — when it runs on your real biometric data instead of generic advice. Our AI compares your HRV, sleep, and activity patterns over weeks, identifies your personal triggers (caffeine after 2pm, late workouts, stress spikes), and recommends what statistically moves the needle for you.
Most users report noticeably better sleep within 7–14 days. A full circadian rhythm reset usually takes 3–4 weeks. The AI needs at least 5–7 nights of data to reliably learn your personal patterns.
We never sell your data and we don't run ads. Your data is encrypted, GDPR-compliant, stored in the EU, owned by you, and you can export or delete it at any time. We use it exclusively to power your personal AI analysis.
Your plan is recalculated daily — based on last night's sleep, your chronotype, current load, and long-term trends. Two users with identical sleep duration can get completely different recommendations because HRV, wake time, and stress shift the picture.
You can export all of your data as JSON or CSV at any time. After cancellation, all personal data is automatically and permanently deleted within 30 days — no action needed on your part.