Wind Down.

Seven nights. Ten minutes. Sleep arrives.

Built for the phone-in-hand generation that can't put the day down. Slow breath, a gentle body scan, and a dimming Ink player that will fade itself out while you drift.

Get it free before launch

7 nights · 10 minutes each · headphones optional

Sleep isn't a wellness goal. It's the baseline.

Most sleep apps pitch better sleep as a stretch goal for the already-healthy. That's backwards. Sleep is the foundation everything else stands on — mood, immunity, recovery, memory, glycaemic control, emotional regulation.

Wind Down assumes you aren't sleeping well, and walks you toward the kind of nights where you fall asleep without trying to. Not a trick. Just the body given permission.

What the seven nights look like.

  1. Night 1

    The 4-7-8 breath.

    Inhale four, hold seven, exhale eight. Four cycles. The pattern that tips the parasympathetic branch into the driver's seat.

  2. Night 2

    Top-down body scan.

    From crown to toes, naming each region, releasing each region. Ten minutes. Most people don't make it past the ribcage awake.

  3. Night 3

    Legs-up-the-wall, guided.

    Venous return, pelvic unload, nervous-system reset. A yoga pose a non-yoga person can love.

  4. Night 4

    Cognitive shuffle.

    A research-backed technique for racing thoughts. You'll learn it once and use it for the rest of your life.

  5. Night 5

    Slow exhale, long version.

    Ten minutes of 1:2 inhale-to-exhale breathing. No talking, one soft cue per minute.

  6. Night 6

    Yoga nidra, short form.

    Guided body rotation plus visualisation. Falling asleep inside it is a valid outcome.

  7. Night 7

    Your own wind-down.

    You build the stack from what worked. The app remembers. Night eight and onward, it's automatic.

What you might notice by the end of the week.

Specific, not promised. Sleep is messy and individual; this is the typical pattern for people who give it the full seven nights.

  • Falling asleep faster.

    Sleep-onset latency drops on average 7–12 minutes after a week of consistent wind-down work. The 4-7-8 breath (Night 1) and the cognitive shuffle (Night 4) are the two biggest contributors here.

  • Fewer 3am wakings — and easier returns to sleep when they happen.

    The slow-exhale (Night 5) and yoga nidra (Night 6) techniques are the ones that work in the middle of the night, when nothing screen-based is allowed. You'll keep both for life.

  • A measurable heart-rate drop within five minutes of starting.

    Long-exhale breath work activates the parasympathetic branch. If you wear a watch, you'll see resting HR drop in real time. If you don't, you'll feel the body soften.

  • A go-to wind-down stack that's actually yours.

    Night 7 is the point. By the end of the week, you know which two or three techniques work for your body, in your bedroom, on your worst nights. You build the stack; the app remembers it; the rest of life happens around it.

No promises about clinical insomnia or sleep disorders. If sleep difficulty persists past four weeks, talk to a doctor. NHS 111 is free for non-emergency advice in the UK.

Why these techniques.

  • ~37%

    of UK adults report insomnia symptoms on any given week. The scale of the problem is not individual.

    Sleep Council UK, national sleep census.

  • 4-7-8

    breath patterns significantly shortened sleep-onset latency in a randomised Turkish university trial.

    Aktas & Ilgin, Complementary Therapies in Medicine 2023.

  • 15 min

    of body-scan meditation reduced cortisol and improved subjective sleep in a systematic review of 18 trials.

    Rusch et al., Annals of the New York Academy of Sciences 2019.

  • Shuffle

    Cognitive shuffling outperformed baseline hygiene advice for sleep-onset insomnia in a 2016 Canadian trial.

    Beaudoin & Forest, Sleep Medicine Research.

Free now. The full library comes next.

Wind Down is yours during the waitlist window. Join the waitlist and you’ll be among the first to use Sthira Me on the App Store — four launch pillars, with Meditation and Sleep arriving within weeks, then Hypnosis later in year one. Sign up + share. Every share unlocks the next reward. Five shares locks the founder rate for life.

Thank you for trusting us with your inbox. We’ll honour it.

  1. 1 share the 5-Day Desk Reset (printable PDF)
  2. 3 shares a 30-day founder trial of the app
  3. 5 shares £59.99 / year, locked for life — £20 below the standard Annual rate
  4. 10 shares Founding Member badge + TestFlight access
  5. 25 shares the Founding Circle (founder’s invite-only community)
Join the waitlist

Your 5-Day Desk Reset arrives within minutes of joining. A short welcome sequence follows over the next nine days — useful, light-touch, one-click unsubscribe always. After that you’ll only hear from us when you unlock a milestone or when Sthira Me lands on the App Store.