Can using your phone before bed make it harder to sleep?
Do you keep scrolling when you meant to sleep? Learn why phones make bedtime easy to postpone and try a realistic plan for putting yours down tonight.
Read the full guideAn iPhone bedtime focus app
Scroll a little less tonight.Give sleep a little more room.
Sleep or Die gives “put the phone down” a clear ending point. You get five minutes to wrap up, then the system reduces distractions from other apps. You make the decision; the system helps you hold it.
The free version is preparing for App Store release
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Stop here for tonight.
Take off a little earlier tomorrow.
5 minutesReply, charge, and say goodnight
4 fixed hoursReduce distractions on schedule
On your deviceNo account, ads, or third-party tracking
How it works
Not another reminder.
A decision that actually runs.
Sleep or Die does not choose your bedtime. When you are ready, you confirm and let the routine take over.
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You confirm
It never locks suddenly or starts secretly in the background.
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Take five minutes
Handle one necessary message, set your alarm, and charge the phone.
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The system reduces distractions
With your permission, Apple Screen Time frameworks display system shields.
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It ends after four hours
The plan restores access automatically, so there is nothing to remember in the morning.
Practical sleep guides
Understand why stopping is hard.
Then make tonight easier.
What can you do when you cannot stop scrolling in bed?
Still scrolling even though you are tired? Turn a willpower problem into an environment and routine problem with a bedtime plan you can actually follow.
Read the full guideHow can you stop putting off bedtime?
Tired but still unwilling to end the day? Use a closing ritual, environmental boundaries, and a tomorrow list to reduce bedtime procrastination.
Read the full guideWhat can you do in the last five minutes before bed?
A bedtime checklist that really fits into five minutes: handle one necessary message, set your alarm, move the phone away, and leave unfinished tasks for tomorrow.
Read the full guideHow do you make a phone-free bedtime routine stick?
You do not have to quit your phone completely. Start with a fixed stopping point, a charging place, an alternative activity, and clear exception rules.
Read the full guideHow can you limit iPhone use before bed?
Understand Screen Time, Downtime, Focus, and the limits of third-party bedtime apps so you can choose an iPhone setup that fits your night.
Read the full guideA little less scrolling can leave a little more time for sleep.
A little more sleep gives tomorrow a better chance.
Privacy Policy
Your data stays with you.
Effective July 27, 2026
Sleep or Die respects your privacy. This policy explains how the app handles information related to its bedtime restriction features.
Data we do not upload or transmit
The app requires no account and contains no ads, third-party analytics SDKs, or remote server. It does not send the following information to the developer or any third party:
- Nickname, optional gender, or birthday
- Schedules, countdowns, or theme selections
- Emergency-unlock reasons, confirmation phrases, or unlock times
- Screen Time activity or a list of installed apps
- Device identifiers, location, contacts, photos, or health data
Information stored on your device
To let the main app, widget, and system-shield extensions work together, the app stores the following in its local App Group container:
- The current plan, mode, and start and end times
- Theme, interface settings, and onboarding status
- The nickname, gender, and birthday you choose to enter
- Emergency-unlock time and the reason you entered
Emergency-unlock reasons remain on your device so a future version can show your history. They are not uploaded or shared.
Screen Time authorization
The app uses Apple's Family Controls, DeviceActivity, and ManagedSettings frameworks. Apple and iOS handle authorization; the app cannot see your Face ID, Touch ID, or device passcode.
The app uses category-level system shields. It does not read or upload your specific installed-app list or Screen Time history.
Deleting data and revoking access
You can control local information at any time:
- Revoke Screen Time access in iPhone Settings
- Delete the app to remove its local data, including emergency-unlock records
- Wait for a plan to finish or use the available exit flow described in the app
Children's privacy
The app is intended for people managing their own device. It is not directed to children and does not intentionally collect children's personal information.
Changes to this policy
If a future version adds accounts, cloud sync, analytics, or other data processing, this policy and the App Store privacy disclosures will be updated before those features are enabled.
Technical Support
Need help? The cat is still here.
For authorization, lock status, widgets, or anything else, send an email. Including your iPhone model, iOS version, the time of the issue, and a screenshot will help.
Frequently asked questions
A few important answers first.
Why are Settings and emergency calls still available?
Third-party apps cannot disable Settings, emergency calls, or essential functions Apple preserves. This is part of iOS's safety boundary.
What happens if I revoke Screen Time access?
The system shields stop working and the app clearly shows that authorization was interrupted. If you restore permission before the plan ends, it attempts to resume until the original end time.
Why is an emergency-unlock reason saved?
The reason and time stay only on your device so a future version can show a history of your bedtime choices. They are not uploaded or used for ads, analytics, or tracking.
Can this app treat insomnia?
No. It only helps reduce phone distractions before bed and provides no diagnosis or treatment. If sleep problems continue to affect your life, consult a qualified healthcare professional.