Get a sleep plan that tells you what to do tonight.
Answer questions about your nights. You'll get times for your last coffee and lights out, plus a few small changes, each with the reason why.
Build my plan“I wake up once a night now, not four times.” Luis, 44
Here's how it works.
Your nights
How long does it usually take you to fall asleep?
- Under 15 minutes
- 15 to 30 minutes
- 30 to 60 minutes
- More than an hour
1Answer questions about your nights.
It takes about 5 minutes.
Your plan
Tonight
Last coffee
1:30PM
Wind-down
9:30PM
Lights out
10:30PM
Your first step
Turn your clock away from the bedAbout 1 minuteBecause you said you check the time to see how long is left.
2See your plan before you pay.
Tonight's times and your first steps. Nothing is charged until you pick a plan.
Good afternoon, Maya
7Keep your bedroom cool at night.
Any time before your wind-down at 9:30.
Start today's setupAbout 10 minutes3Follow it a few minutes a day.
A 30-second check-in each morning, then 1 to 3 small steps. New ones join each week.
Going to bed early doesn't help everyone.
If you're short on sleep, more time in bed helps. If you lie awake, it can make things worse. So your plan starts from how you sleep.
If you lie awake
“I'm exhausted, then wide awake the second I lie down.”
First in your plan
- Up at the same time every day
- Into bed only when you're sleepy
- Awake 20 minutes? Get up for a while
You won't be told to go to bed early to catch up.
If you're short on sleep
“I know I should go to bed earlier. I just don't.”
First in your plan
Lights out, every 3 days Lights out moves 15 minutes earlier every 3 days. You still keep an hour for yourself.
If you sleep OK and want better
“I sleep fine. I want to wake up feeling great.”
First in your plan
- The same wake time, weekends too
- Cover the small lights in your bedroom
- Keep your bedroom cool at night
Then your plan works on the small details.
Your bedroom probably has lights you've stopped noticing.
Light is one of over 200 small things that affect sleep. Your plan picks the ones that fit you, quickest first.
0 of 4 fixed
Try four of them here.
Tick a step to see what it changes.
Sleep Trainer shows you one thing to do at a time.
What it is depends on the time of day.
6:45 AM
Check in from bed.
Five quick taps about last night. You see how it compares with where you started.
1:30 PM
Do today's small steps.
Never more than 3 a day. You can swap any that don't fit your life.
9:30 PM
Wind down before bed.
Your routine, one step at a time, starting an hour before lights out. The screen gets darker as you go.
2:40 AM
If you can't sleep, open Help at night.
It gives you one thing to do at a time. The screen stays dim, and there's no clock to check.
You see your progress in your own numbers.
Each check-in is compared with where you started: how fast you fell asleep, how often you woke up, and how rested you feel.
- You can see where you stand from the first morning
- A bad night never breaks your streak
- A short report every 7 days
Your last 7 nights
You fall asleep about 30 minutes faster than when you started.
Minutes to fall asleep, each night
When you started: over an hour. Lower is better.
Here's what people say after a few weeks.
Bedtime isn't a fight anymore
“It took me about 45 minutes to fall asleep most nights. Getting out of bed when I couldn't sleep felt wrong at first. Six weeks in, it's closer to 25.”
Kevin, 39Electrician, Sacramento More sleep, and I kept my night
“Staying up until 1 was the only way to get time for me. Now my wind-down starts at 10 and I still get my hour. I went from about 5 and a half hours to 7.”
Kayla, 26Nursing student, Atlanta The details I never checked
“I thought my sleep was fine. Then I covered the lights in my room and kept the same wake time on weekends. A month in, my mornings feel different.”
Sam, 41Software engineer, Seattle I go back to sleep now
“Every night I'd wake at 3 and be up until 5. I didn't think anything would help. Six weeks in, I still wake sometimes, but I'm back asleep before I start worrying.”
Rosa, 58Teacher, Tucson I almost didn't try it
“So many things had failed that I nearly closed the page. By the end of the first week, I knew this one was different, because it told me why.”
Grace, 52Accountant, Dallas It works with my night shifts
“I work nights, and every app assumed 9 to 5. This set my times around my shifts. The first week felt slow, but my days off don't wreck my sleep anymore.”
Greg, 55Dispatcher, Omaha
There are a few things Sleep Trainer will never do.
You'll use it in bed, half awake, sometimes in the middle of the night. These rules keep it calm.
It won't give you a sleep score.
You see real numbers, like minutes to fall asleep.
It won't ask you to wear anything.
No tracker or smartwatch. Just your phone.
It won't light up your bedroom at night.
After lights out, it goes dark and sends nothing until morning.
It won't count a bad night against you.
Your streak counts check-ins, not good nights.
It won't pretend to be a doctor.
If an answer is worth raising with a doctor, your plan tells you.
People often ask
Still have a question? Write to us at help@noru.app.
How long does the quiz take?
About 5 minutes. You see your plan at the end, before you pay.
I've tried everything. Is this different?
Your plan starts from your answers, not from general tips. If you lie awake, for example, it won't tell you to go to bed early. And every step says why it's there.
Do I have to give up my evenings?
Not all of it. If lights out needs to move earlier, it moves 15 minutes every 3 days, and you keep an hour for yourself.
Is there an app to download?
No. Sleep Trainer opens in your phone's browser. You can add it to your Home Screen like any other app.
Is this medical advice?
No. Sleep Trainer helps with sleep habits. If you have a health concern, talk to your doctor.
How much does it cost?
You see the price at the end of the quiz, before you pay. We email you 7 days before your first full-price renewal.
How do I cancel?
In Settings, in two taps, or by email. You keep your plan until the end of the time you paid for.
Can I get a refund?
Yes. Email us within 30 days of your first payment for a full refund.
Your plan can start tonight.
It takes about 5 minutes. You'll see your plan before you pay.
Build my plan30-day money-back guarantee.
