Start with the features already on your iPhone
- Open Screen Time in Settings and review Downtime and App Limits.
- Set up Sleep Focus or a custom Focus to reduce notifications.
- Keep emergency contacts, necessary communication, and functions that iOS always preserves.
What third-party apps can and cannot do
After you approve Screen Time access, an eligible app can use Apple's Family Controls, DeviceActivity, and ManagedSettings frameworks to display system shields. iOS handles the authorization; the developer cannot see your Face ID, Touch ID, or device passcode.
A third-party app cannot disable Settings, emergency calls, or other functions Apple preserves. It also cannot make an iPhone permanently unrecoverable. You can always manage permission or remove the app through system-level controls.
How Sleep or Die works
After you confirm, the app gives you five minutes for messages, charging, and preparation. It then reduces distractions from other apps and websites for four hours before ending automatically.
The current version has no account, ads, or third-party tracking. Your nickname, theme, schedule, and emergency-unlock reason remain on your device. See the privacy policy for full details.
Want to scroll a little less tonight? Start with a five-minute wind-down.
Sleep or Die turns your confirmation into a clear routine: five minutes to prepare, followed by a scheduled reduction in distractions from other apps. It cannot make you sleep, but it can remove one opportunity to change your mind about stopping.
See how the app worksSources
External sources are used to check general health information. This article was written and reviewed by Jianxi Yang and does not replace professional medical advice.