A routine you can keep
Dusk starts with a few steps picked for your patterns and adds one at a time once they feel routine. Most nights is the goal. One missed night breaks nothing.
Morning
A sleep routine you can keep.
Dusk builds a short evening routine around your patterns and helps you keep it most nights. It follows the sky: light while you’re up, dark as bedtime nears. Each morning starts with a one-minute debrief.
Morning debrief
How did last night land?
RestedOKGroggy
Slept 7h 30mWoke 07:12
Sleep quality
78
Protocol
6/7
Why 78 · Fast sleep onset and a full 7h 30m carried the score. The one hard wakeup cost the most — it came after you tagged waking hot.
Afternoon
Log the day in a tap.
Coffee, a drink, a workout, a nap. Each one is a tap, and Dusk lines it up against the night that follows.
Log
CoffeeAlcoholWorkoutNapSupplement
- Coffee · 1 cup09:40
- Workout · moderate · 45 min12:30
- Coffee · 1 cup14:10
Pattern · On your logged nights, caffeine after 14:00 has gone with lower scores, 9 nights a side. A pattern to test, not proof. Today’s cutoff is 14:00.
Night
A short protocol, then lights out.
From wind-down to bed, a handful of steps picked for your patterns, with a fixed wake time as the anchor. Check them off and the night is scored on what you actually did.
Tonight’s protocol
40%2 of 5 done
- Caffeine cutoff14:00
- Lights warm and dim22:15
- Screens off22:45
- Five-minute to-do dump22:50
- Bedroom cool, about 18–21 °C23:00
Two scores, never blended
Sleep quality comes from your morning debrief. Protocol adherence comes from the evening checklist. Keeping them apart is how you find out whether the protocol works.
AI explains, it doesn’t score
A sentence on why last night scored what it did, and a few moves for today. No chat. The numbers are worked out on your phone and nothing rewrites them.
Your logs stay on your phone
Nights, intake and notes live in a local database. An explanation sends only the handful of fields it needs — never your name, contacts or Apple Health data.