Sleep Toolbox for iPhone, iPad, and Android
The morning diary, the sleep window, guided exercises with narration, and short reads on how sleep works, in one free app. No accounts and no ads, in English and Spanish.
Get Sleep Toolbox on the App Store Get Sleep Toolbox on Google Play
Free on the App Store for iPhone and iPad and on Google Play for Android. The online diary and the sleep window calculator also work here in your browser, and there are printables for paper.
What’s inside
- Morning diary. Two minutes after you get up. Everything else is built on it.
- Your sleep window. Set times for bed and for getting up, made from your nights.
- Quiet a busy mind. Guided exercises with narration, worry time, a wind-down, and evening writing.
- Learn. Short reads on how sleep and CBT‑I work.
- Week by week. Your last 7 nights beside the 7 before, in plain numbers.
- A report for your doctor or therapist. A PDF of your diary, only when you choose to share it.
- Reminders you choose. All off until you turn them on.
- Worry time. Early in the evening, write down what’s on your mind, with one next step for each thing.
- A wind-down routine. Your own plan for the last 30 to 60 min before bed, with a reminder if you want one.
- Evening writing. A gratitude journal and three good things, for a few lines before bed.
- A sleep questionnaire. Eight questions every few weeks. Your scores show up in “Week by week,” under “More detail.”
- Narration. Hear the guided exercises in a female or male voice, or follow the words on your own.
Apple Health and Health Connect
Both are off until you turn them on. Then the app can show the sleep your watch or phone recorded in Apple Health or Health Connect next to each night, and save your diary nights there. That estimate never changes your sleep window.
Private by design
No accounts, no ads, and no analytics. What you write stays on your device, or in your own iCloud or Google Drive if you turn on sync. Reminders never show what you wrote. The app’s privacy policy has the details.
Help with the app
Support answers common questions about the app, and the app has its own Help in Settings.