A Predictable Evening, Without the Lecture

The app stays the same so you don't have to keep deciding

Standard sleep advice comes as a list of rules: same bedtime, no screens, no caffeine, get up if you can't sleep. Some of it is sound. A lot of it is written for people whose problem is habits, not a nervous system that keeps noticing everything. This page is about a different kind of predictability: the kind you set up once and then don't have to think about.

What autistic adults say about the advice

In an interview study, researchers asked twelve autistic adults with insomnia about their nights and about the help they had been offered. Two themes stood out. One was "The Night is Friendlier": the night was described as a friendlier time than the day. The other was "It Doesn't Really Work for Me": standard sleep advice often did not fit, and whether people trusted the person giving it mattered.

The authors' conclusion was to design help together with autistic adults instead of handing them the general version. A 2026 trial of CBT-I adapted together with autistic adults reported good results. More on that trial →

Frame fixed, content optional

This app separates two things. The frame — where the buttons are, what happens when you press them, how the evening ends — stays the same. The content — which music, which sounds, how loud — is entirely yours, and starts empty.

• The layout does not move. The main screen and the order of the sound mixer stay the same between versions.
• Same as last time. One button on the main screen replays your previous evening exactly: same piece, same mix, same volume, same timer.
• A planned ending. A preset starts a 45-minute timer on its own, and the music fades out over 5 minutes. You can change both, or cancel the timer.
• An announced change. The screen goes dark 2 minutes after you press play, and a notice appears 20 seconds before.
• Nothing starts by itself unless you ask it to. If you like a fixed time, Auto Start can begin the music at the same time on the days you choose, with an optional fade-in of up to 10 minutes.

Trying things without losing what works

Changing several things at once makes it impossible to tell what helped. A slower approach tends to be easier to judge:

1. Change one thing at a time, and give it several evenings before deciding.
2. Test new sounds during the day, at your evening volume, never at bedtime.
3. Save what works. Long-press Custom 1 or 2 to save the music, the mix and the timer together; a short tap brings it all back.
4. Keep silence on the list. If no sound helps, Silence Only fades everything out and opens a dim night light.

A diary, if you want one

The National Autistic Society suggests a sleep diary to autistic adults, for example to take to a doctor. The app's Sleep Log records each session on its own: start and end time, the track, the sounds, the preset and whether the timer or you ended it. It stays on your phone, is never uploaded or scored, and Clear log empties it. Nothing reminds you to fill it in, and there are no streaks.