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Comdira
The Observatory
Program7 days5–12 min per dayEverydayDiscipline

Sleep week

A week that takes sleep seriously. You measure where you stand, find your sleep window, clear out the habits and screens, and teach the body to wind down, evening after evening. On day seven you measure again and see what has moved.

How it works

One exercise, session or article per day for 7 days. You go at your own pace — the app remembers where you are, and you can pause and restart whenever you want.

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Day by day

  1. 1
    Self-assessment
    What does your sleep look like?
    Six questions that give you a clearer picture of your sleep than the feeling 'I sleep badly'.
    5 min
  2. 2
    Exercise
    Your sleep window
    Two gentle basic rules from sleep therapy — a fixed time you get up, and what you do when sleep does not come.
    9 min
  3. 3
    Exercise
    Sleep hygiene
    Set a fixed lights-out time, a screen-free wind-down before it, and a cooler, darker room: the habits that do the most for sleep.
    12 min
  4. 4
    Exercise
    Digital sunset
    Set a time when screens go off an hour before bed, decide what you do instead, and put your phone out of reach.
    6 min
  5. 5
    Session
    Winding down for the night
    A still routine that helps the body shift from the day's state to sleep's. Ten minutes before you turn off the light.
    10 min
  6. 6
    Session
    Sleep: letting go of the day
    In bed, with the lights off: a quiet guided practice that leaves the day behind and carries you toward sleep.
    12 min
  7. 7
    Self-assessment
    What does your sleep look like?
    Six questions that give you a clearer picture of your sleep than the feeling 'I sleep badly'.
    5 min

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