# Protocol Zero: Sleep Sounds — Sleep sounds + CBT-I routine

> Personalized daily plan for sleep improvement using CBT-I and sleep sounds. (iPhone/iPad app by HumanOS LLC.)

- Source: https://appshunter.io/ios/app/protocol-zero-sleep-sounds/id6755014746 (this page in markdown: same URL + `.md`)
- Developer: [HumanOS LLC](https://appshunter.io/developer/1851339721)
- Category: Health & Fitness, Productivity
- Price: Free with in-app purchases
- Rating: 4.74/5 from 182 App Store ratings · 6 written reviews indexed
- Age rating: 12+
- Requires: iOS 17.2 · 123 MB
- Languages: Arabic, English, French, German, Italian, Japanese, Korean, Portuguese, Russian, Chinese and 2 more
- Released: 2025-12-05
- Data updated: 2026-09-03
- Monetization: subscription
- User reviews in markdown: https://appshunter.io/ios/app/protocol-zero-sleep-sounds/id6755014746/reviews.md

## What is Protocol Zero?

Protocol Zero is the first Active Sleep Improvement based on Research
It’s a system that gives you a clear, personalized daily plan so you know exactly what to do to sleep better starting tonight.

New: Protocol Zero now includes sleep sounds you can play at night, including white noise, brown noise, rain, and calming audio. Use them alongside your personalized nightly routine to unwind faster and fall asleep more easily.

YOUR PERSONAL SLEEP COACH
Unlike most apps that only track your sleep, Protocol Zero guides you through a daily schedule designed to reset your body clock and improve your sleep quality. Each day, you get specific actions that make a real difference:
- Set a consistent wake time and get morning light exposure to reset your internal clock and help you feel alert during the day
- Follow precise caffeine cutoffs so late-day coffee or tea never interferes with your deep sleep
- Activate wind-down mode in the evening, which blocks distracting apps and helps your mind and body relax before bed
- Practice science-backed techniques from Cognitive Behavioral Therapy for Insomnia (CBT-I), proven to help you fall asleep faster and stay asleep longer

HOW IT WORKS
Your body depends on a 24-hour internal clock to regulate sleep. Protocol Zero anchors your day around two key signals: when you wake up and when you get morning light. The app then schedules your caffeine, meals, exercise, and wind-down activities into optimal time windows. This structure helps you build habits that make you naturally tired at bedtime, so you fall asleep more easily and wake up refreshed.

No more lying awake wondering what went wrong. No more generic sleep tips that never stick. Protocol Zero gives you a clear, automated plan that builds lasting habits for deep, restorative sleep.

SIMPLE, SCIENCE-BACKED, AND ACTIONABLE
Protocol Zero combines the most effective techniques from CBT-I the gold standard for sleep improvement with modern behavioral science. Research shows that tracking your habits and making targeted changes leads to real, lasting results. We make these techniques simple to follow, so you can start seeing improvements right away.

WHO IT’S FOR
Protocol Zero is designed for healthy adults who want to optimize their sleep. It is an educational tool, not a medical device, and is not intended to diagnose or treat sleep disorders. If you suspect you have insomnia, sleep apnea, or another medical condition, consult a physician.

Stop guessing about your sleep. Start following a clear plan and experience better rest tonight with Protocol Zero.

*in-app subscription is required to use the app

EULA: http://www.apple.com/legal/itunes/appstore/dev/stdeula

## Key features

- Personalized daily sleep plan
- Sleep sounds (white noise, rain)
- Consistent wake time guidance
- Caffeine cutoff reminders
- Wind-down mode
- CBT-I techniques

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Protocol Zero Annual | $29.99 | per year |
| Protocol Zero Pro | $59.99 | per year |
| Protocol Zero Monthly | $12.99 | per month |
| Protocol Zero Annual Starter | $19.99 | per year |
| Protocol Zero Pro | $39.99 | per year |


## Recent user reviews (6 of 6)

All indexed reviews: https://appshunter.io/ios/app/protocol-zero-sleep-sounds/id6755014746/reviews.md

### 5/5 — App awsome

*2026-04-14, version 1.2.2*

Got me back on track and i hope will get me taller

### 3/5 — Rating

*2026-04-03, version 1.2.1*

I just downloaded tonight! Geez! Give me a few nights!!

### 3/5 — First time

*2026-03-31, version 1.2.1*

Only going w/3 stars since I haven’t actually had a chance to use it for sleep yet.. Mainly wanted to add some info the app doesn’t ask… My current answers are impacted by 3 major things: First, I was discharged from hospital 2 days ago after emergency surgery to keep me alive, Second, I’m still on 8+ meds to try and win the postoperative pain and several others to prevent my reason for nearly dying from doing a repeat before I’ve even healed from the first time, and Third, I have Neurological Lupus which in and of itself puts me behind the 8ball even without the postoperative issues. I really think this app could be an excellent resource if yall added factors that are out of our control to the basic algorithms.
I’ll be back to update depending on how the app does in the next few days/weeks/whatever

### 5/5 — help

*2026-01-20, version 1.1.2*

i made this a five star do it could pop up, but i canceled my subscription after the three day free trial and it charged me the year trial which i dont want, to add on i also deleted the app right after because the trial was able to help me so i just followed the routine fron memory

### 5/5 — Finally a sleep app that makes sense

*2025-12-07, version 1.0.1*

Really well designed and easy to use. It focuses on the sleep habits that matter most and the science behind it makes sense. When I follow the routine I feel better in the mornings.

### 5/5 — Better than Melatonin

*2025-12-05*

I’ve worn an Oura ring for two years, but seeing the data never actually changed my habits. This app has helped me get the best sleep EVER. I’m finally falling asleep naturally without needing melatonin. Simple, tough, but it works

**Developer response:** Thank you so much for sharing your experience.

We're thrilled to hear that Protocol Zero has helped you achieve natural, restful sleep and lasting habit change.
Your feedback motivates us to keep improving and supporting your sleep journey.

## Frequently asked questions about Protocol Zero

### What does Protocol Zero do?

Protocol Zero offers a personalized daily plan to actively improve your sleep. It guides you with specific actions, like setting a consistent wake time and managing caffeine intake, to reset your body clock and enhance sleep quality. The app also includes sleep sounds to help you unwind.

### What are the key features of Protocol Zero?

Key features include a personalized daily sleep plan, sleep sounds like white noise and rain, guidance on setting consistent wake times, caffeine cutoff reminders, an app-blocking wind-down mode, and science-backed Cognitive Behavioral Therapy for Insomnia (CBT-I) techniques.

### How much does Protocol Zero cost?

Protocol Zero requires an in-app subscription to use its full features. Specific pricing details for the subscription are available within the app.

### Who is Protocol Zero designed for?

This app is designed for healthy adults who want to optimize their sleep. It serves as an educational tool and is not a medical device for diagnosing or treating sleep disorders. If you suspect a medical condition, consult a physician.

### How does Protocol Zero help with sleep?

By providing a structured daily plan anchored around wake times and morning light exposure, the app helps regulate your body's natural sleep-wake cycle. It schedules activities like caffeine intake, meals, and wind-down periods to promote natural tiredness at bedtime and improve sleep quality.

## Version history (last 5 releases)

### 1.2.2 — 2026-04-06

Performance improvements and bug fixes

### 1.2.1 — 2026-03-25

Bug fixes and improvements

### 1.2.0 — 2026-03-20

Bug fixes and improvements

### 1.1.10 — 2026-03-18

Bug fixes and improvements

### 1.1.9 — 2026-03-17

Performance improvements and bug fixes

## Apps similar to Protocol Zero

| App | Rating | Price | Category |
| --- | --- | --- | --- |
| [Brain Wave Sound Elite](https://appshunter.io/ios/app/brain-wave-sound-elite/id6755374317) | 3.0 (2) | Free | Health & Fitness |
| [Sleep Sunset: Sounds to Relax](https://appshunter.io/ios/app/sleep-sunset-sounds-to-relax/id6758296306) | 5.0 (1) | Free | Health & Fitness |
| [AI Sleep Sounds & White Noise](https://appshunter.io/ios/app/ai-sleep-sounds-and-white-noise/id6758606177) | 2.0 (1) | Free | Health & Fitness |
| [Deep Rest: White Noise Fan](https://appshunter.io/ios/app/deep-rest-white-noise-fan/id6746650089) | — | Free | Health & Fitness |
| [VibroCalm: Calm & Rest easy](https://appshunter.io/ios/app/vibrocalm-calm-and-rest-easy/id6752608854) | 4.7 (3) | Free | Health & Fitness |
| [Sleep Meditations](https://appshunter.io/ios/app/sleep-meditations/id6755146174) | 5.0 (2) | Free | Health & Fitness |

## Related topics

[protocol zero](https://appshunter.io/ios/topics/protocol-zero)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-03.*