Wind-down: Sleep Routine

Sleep better. Starting tonight. Wind-down turns the science-backed 10-3-2-1-0 rule into a personalised schedule you wear on your wrist. THE 10-3-2-1-0 RULE Stop caffeine 10 hours before bed. Stop eating and alcohol 3 hours before. Stop working 2 hours before. Stop screens 1 hour before. Wake up and hit snooze 0 times. Wind-down calculates every cut-off time automatically from your bedtime — no mental arithmetic, no app-switching. HOW IT WORKS Set your target bedtime once. Wind-down instantly shows your personalised wind-down schedule for the rest of the day. Optional reminders nudge you at each milestone with encouraging, positive language so the routine stays front of mind without feeling like a chore. HEALTHKIT INTEGRATION Already track your sleep with Apple Health? Wind-down can read your recent sleep data and use your average bedtime as a smart starting point — no manual setup needed. REMINDERS THAT WORK WITH YOU Enable notifications and Wind-down schedules a 15-minute heads-up followed by the actual cut-off for each of the four wind-down activities — all delivered directly to your watch, right when they're useful. DESIGNED FOR APPLE WATCH Wind-down lives on your wrist, where these reminders actually matter. A glanceable daily schedule, a simple bedtime picker, and nothing you don't need. Start your wind-down tonight.