Worry list
Write it down. It will keep until morning.
7 days free, cancel in two tapsPlans for ages from under 13 to 65+Based on CBT-I, the standard first step for insomniaThe 3am reset is always free
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Tell us about your nights
Ten quick questions: your age, how long you take to fall asleep, and what gets in the way. Every answer changes your plan.
- 2
Get your 4-week plan
An evening routine, a toolkit and a week-by-week plan, shaped around you. Week 1 is free.
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Use it at night
Sounds, breathing, stories, a worry list, a dimmer and a timer that fades everything out.
Your sleep plan in two minutes
Answer ten short questions and get a personal evaluation, then a plan. Your answers stay on your device until you start your free week.
Question 1 of 8
Different ages, different nights
A toddler, a teenager and a grandparent don't need the same evening. Moonwick changes the plan to fit.
Under 13
A parent-led routine: the same steps in the same order every night, finished with soft sound, a story or the shusher.
13 to 17
Teenage body clocks run later. The plan works with that: a screen wind-down, dim light and a bedtime that moves earlier in small steps.
18 to 34
For busy minds and shifting schedules: the worry list, the mind shuffle and a steady wake-up time.
35 to 64
For stress, night waking and early mornings: a 3am reset, steady sounds and a wind-down that fits around work and family.
65 and over
Gentle and steady: daylight and activity by day, short naps kept early, and a calm, softly lit evening.
Everything in one calm place
Your plan, your sounds, your voice and your dimmer, designed for tired eyes and a quiet room.
Plan, sound mixer and night light. Illustrations of the screens.
The tools, ready for tonight
Layer sounds, write your worries away, follow your breathing and let the timer do the rest. The tools unlock when you start your free week.
Sound mixer
Eleven sounds to layer, each with its own volume, and a timer that fades out.
Slow breathing
A guide set to about six breaths a minute, to settle your body.
Mind shuffle
Random, unconnected words to picture, a gentle way to quiet a busy mind.
Worry list
Park what is on your mind: a small next step, or "not tonight".
Sleep window
A bed time that matches the sleep you really get, built from your diary.
Night light and alarm
A soft red clock for the dark, with a gentle alarm.
Illustrations of the tools. The 3am reset is free for everyone, with no account.
Sound fades out gently when the time is up.
Normal brightness
Night light
A very dim glow and clock that keeps your screen awake.
Ambient sounds
Tap to play. Layer as many as you like and set each one's volume.
Breathing guide
Follow the orb. Longer breaths out help your body slow down.
Ready
The shusher
A soft "shh" that rises and falls at your pace. Good for you, or for a baby who needs it.
55 shushes a minute
Voice: meditations and stories
A calm voice talks you down, or tells a slow story. Add rain underneath if you like.
Choose a meditation to begin.
Pick the voice that sounds most natural. These voices come from your device. On iPhone, open Settings, Accessibility, Spoken Content, Voices and download an Enhanced or Premium voice for a much more human sound. Recorded human narration plays automatically when it is added to the site.
Worry list
Write down what needs doing tomorrow, in specific, short tasks. Getting it onto the page can help a busy mind let go.
Saved to your Dashboard so you can review it in the morning.
Mind shuffle
A slow trickle of unrelated things to picture. Imagine each one for a few seconds and don't link them together. It gives a racing mind somewhere gentle to go.
Press start
A new word every 7 seconds
Awake in bed? Try this
Lying there trying to sleep teaches your brain that bed is for being awake. The fix used by sleep clinics is simple: don't wait it out. Press the button when you notice you're awake, and we'll tell you when it's time to get up for a little while.
Breathe slowly. There's no rush and nothing to fix right now.
- Keep the lights low and your phone out of reach.
- Sit somewhere comfortable and do something quiet: read paper pages, gentle stretches, folding laundry.
- Go back to bed only when you feel sleepy, not just tired. Repeat as often as you need. It gets easier within a couple of weeks.
Your sleep window
A steady wake-up time and a time in bed that matches the sleep you really get rebuilds sleep pressure, so sleep gets deeper and steadier. It is the core of CBT-I, the approach sleep guidelines recommend first. It works for every age, with a longer minimum for children and teens.
First, a quick safety check
Tick anything that sounds like you. If something does, it is worth a word with a doctor before tightening your sleep schedule, and the gentle tools are still yours to use.
Fills in your average sleep and time in bed from your recent check-ins.
General guidance, not medical advice. We never set less than 6 hours in bed for adults, or 8 to 9 for teens and children. The first one to three weeks can feel harder before they feel better. That is normal, and a sign sleep pressure is building. If it is too much, choose the gentler pace instead of stopping. Re-check each week from your sleep diary.
Cut-off times for tonight
Small timing changes during the day make falling asleep easier. Pick your bedtime and see the times to aim for.
Guidelines vary from person to person. Caffeine lingers for about 6 to 8 hours in most adults, and alcohol can help you drop off but tends to break up sleep later in the night.
Naps that don't cost you the night
A short nap can help, a long or late one can steal tonight's sleep. Tell us when you'd like to nap.
General guidance. If you are sleepy while driving, stop somewhere safe and rest instead of pushing on. Needing long naps every day is worth mentioning to a doctor.
Shift work and time zones
Your body clock follows light. Choose your situation for a simple plan on when to seek light and when to avoid it.
General tips, not medical advice. Don't drive drowsy after a night shift: nap first or arrange a lift.
Snoring and breathing check
A short, well-known questionnaire (STOP-Bang) that helps spot sleep apnoea, which is common and treatable. Tick what applies. This is a screen, not a diagnosis.
Wind-down reminder
Get a gentle nudge each evening to start winding down, and another at lights-out. Add it to your phone's calendar, and the reminders arrive even when this page is closed.
It uses the bedtime from your plan. Take the quiz first if you have not yet.
Your own music
Add songs from your device. They stay on your device and are never uploaded.
Dims your screen, plays soft brown noise and starts the mind shuffle. Set a timer whenever you like.
Start your free week to unlock
Sounds, breathing, stories, the worry list, the mind shuffle and the night light. 7 days free, then $3.99 a month. Cancel any time.
Sleep school
Short, plain lessons on why nights go wrong and what actually helps. Included with every plan.
Why your mind races at night
When the day's distractions fall away, unfinished business gets louder. Moving it onto paper earlier in the evening can help. In one small sleep-lab study, healthy young adults who spent five minutes writing a specific to-do list fell asleep faster than those who wrote about the day they'd had.
How long should falling asleep take?
For most adults, about 10 to 20 minutes is typical, and up to 30 is usually fine. Under about 5 minutes can mean you're short on sleep. Taking over 30 minutes most nights is worth paying attention to, and worth mentioning to your doctor if it continues.
Light, screens and your body clock
Bright light in the evening tells your body it's still daytime. Evening screen use is linked with later, shorter sleep, especially in teenagers, whose body clocks already run later. Dimming the lights and screens for the last hour is a simple, low-effort change.
Caffeine and timing
Caffeine stays in your system for hours. Keeping it to the morning and early afternoon, and stopping at least six hours before bed, gives your body a clear run at sleep.
Naps, ageing and sleep
Sleep tends to get lighter and body clocks tend to move earlier as we get older. That's common, but poor sleep isn't something you simply have to accept. Short naps early in the day, plus daylight and activity, usually protect the night.
If you wake in the night
Brief waking is normal. Try not to check the clock or your phone. Start something calm, like the 3am reset or a body scan. If you've been awake for what feels like 20 minutes, many sleep experts suggest getting up, keeping the lights low and doing something quiet until you feel sleepy.
What is CBT-I, and is Moonwick the same?
CBT-I is a structured talking-therapy programme and the recommended first treatment for long-term insomnia. Moonwick borrows some of its gentle habits, like steady wake-up times and winding down, but it is not CBT-I and doesn't treat insomnia. If poor sleep has lasted months, ask your doctor about CBT-I.
Ask a sleep question
Search our sleep library, or ask in your own words. Answers come from well-established sleep science, explained plainly.
Sleepless nights are common. Fixing them is learnable.
Here is what the evidence says actually helps, and the point where we hand you over to a doctor instead of pretending an app can do it all.
About 1 in 3 adults is running short
US health data show roughly a third of adults sleep fewer than the recommended seven hours. If you are awake at 2am, you are in very large company, and it is a problem people solve with habits, not willpower.
Source: US CDC adult sleep statisticsThe first-choice treatment is not a pill
The American College of Physicians recommends cognitive behavioural therapy for insomnia (CBT-I) as the first treatment for long-term insomnia. Moonwick borrows its gentler ideas: a steady wake-up time, a proper wind-down and a calmer bedroom. We do not claim to deliver therapy.
Source: ACP clinical practice guideline on chronic insomnia, 2016Empty your head onto paper
In a sleep-lab study, young adults who wrote a specific to-do list for the next days before bed fell asleep faster than those who wrote about what they had already done. That is the idea behind the worry list.
Source: Scullin and colleagues, Journal of Experimental Psychology: General, 2018Your age changes the answer
Recommended sleep runs from about 8 to 10 hours for teenagers to 7 to 8 for older adults, and young children settle better with a regular bedtime routine. Every plan starts from who it is for.
Source: National Sleep Foundation duration recommendations; studies of children's bedtime routinesA night with Moonwick
No settings to fiddle with. Just a short route from a busy head to a heavy pillow.
Turn the light down
Slide the dimmer and the whole screen turns warm and soft. Bright screens are the last thing a tired mind needs.
Slow your breathing
Follow the orb for a few minutes. In for four, out for six, and let your shoulders drop.
Pick what feels right
Rain on a roof, a body scan, your favourite playlist or a gentle shush at your own pace.
Drift off
Your sleep timer fades everything out slowly, so nothing stops with a jolt and wakes you.
Everything for a better night
- A personal 4-week plan
- Shaped by your age, how long you take to fall asleep, your bed and wake times and what keeps you up.
- Ambient sounds and white noise
- Eleven sounds you can layer: white, pink and brown noise, rain, ocean waves, wind, fire, a fan, distant thunder, crickets and a stream.
- Breathing guides
- Three paced patterns, from a simple calm breath to 4-7-8 and box breathing.
- Worry list and mind shuffle
- Two ways to quieten a racing mind before and after the lights go out.
- Library of sleep stories and sounds
- Moonwick sleep stories, music and looping night scenes, plus free picks from around the web, all with your sleep timer.
- Sleep diary and sleep-window tools
- Log each night in ten seconds, get a weekly review, and work out a bed time, a caffeine cut-off and what to do when you are awake at 3am.
- Guided meditation
- Body scans and wind-down scripts that talk you gently towards sleep.
- Dim and night light
- Warm the screen down to candlelight, or switch to a clock-only night light.
- The 3am reset
- One tap when you wake in the night: dim light, soft sound and a gentle distraction.
Try it free for a week
Every feature in both plans. Add a card to start; nothing is charged for 7 days. Cancel any time.
7 days free
then $3.99 a month
Or $39.99 a year, about $3.33 a month.
- Your personal 4-week sleep plan
- All sounds, breathing guides, stories and meditations
- Worry list, mind shuffle, sleep diary and the sleep-window tools
- Progress tracking and your own dashboard
- Cancel in two taps, any time
Add a card to start. You are not charged today. Your free week ends on , and only then does your plan begin. Cancel any time before that and you pay nothing.
Questions
Is Moonwick a medical treatment?
No. Moonwick helps build healthy sleep habits. If trouble sleeping lasts for months, or affects your days, your doctor can talk through treatments such as CBT for insomnia.
Do the sounds and breathing exercises really work?
Evidence is mixed. Muscle relaxation has the best research behind it. Steady sounds can help mask noise but are not proven to cure insomnia, and slow breathing helps some people more than others. That is why your plan mixes several tools and asks you to notice what helps.
When do I start paying?
Not for 7 days. You add a card to start your free week, but nothing is charged today. After the 7 days your plan begins at $3.99 a month or $39.99 a year, whichever you chose. Cancel before day 8 from your account and you pay nothing.
Can I try the tools before signing up?
You can answer the questions and see your plan for free. The tools, including sounds, breathing, stories, the worry list and the night light, unlock when you start your free week. You add a card to begin. Nothing is charged for the 7 days, and you can cancel before day 8 at no cost.
What is the sleep plan based on?
Published sleep guidelines by age, and research on healthy sleep habits, bedtime routines, slow breathing and writing tasks down before bed. It helps you build good habits. It isn't a medical treatment.
Is it suitable for children and teenagers?
Plans for children are written for parents to run. Teen plans focus on routine, light and screens. Nothing in Moonwick asks anyone to cut down their time in bed.
Will the sound keep playing when my screen turns off?
On some phones, a web page stops playing when the screen locks. Night light mode keeps the screen on at very low brightness, so your sound carries on.
Can I use my own music?
Yes. Add audio files from your device in the My music tab. They stay on your device and are not uploaded.
How do I cancel?
From the Account tab, at any time. Cancel before your free week ends and your card is never charged.
What happens to my data?
Your answers are used only to build your plan. We do not sell your data or share it for advertising. You can ask us to delete your account and everything in it. If you snore heavily, gasp at night or have struggled to sleep for several weeks, please speak to your doctor.