Sleep
How to sleep better, starting with the cause.
Find out what's actually stealing your recovery. The health check asks the questions that matter about your nights, then you get a sleep plan — one habit at a time, over twelve weeks, built for where you are. Check again and see what moved.
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Scored against established sleep-health cutoffs, not a sensor guessing at your night.
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The questions
Seven about your nights.
Sleep doesn't live alone. Stress makes it harder to fall asleep, movement makes the night longer, caffeine does the opposite, and a short night shows up in tomorrow's focus — GoMotion's engine uses those connections to find your root cause.
The health check
Seven questions that actually matter.
How many hours. How long it takes to fall asleep. Whether you wake during the night. Whether you feel rested. How regular your bedtime is. Whether you have a routine. What you do in the hour before bed. Each answer is scored against established sleep-health cutoffs, and together they make your sleep score.
Sleep is one of five areas in the check — movement, stress, food and focus are the others — and the whole thing takes about ten minutes. You get one health index and a score per area, so you can see whether sleep is the problem or the symptom.
The habits
Four things that move most nights.
Each one starts at a level that fits you — a wind-down of fifteen minutes, not sixty — and steps up as you keep doing it. Pick one yourself, or let the check choose.
You build one at a time over twelve weeks, and a short night sometimes turns out to be a movement problem or a caffeine problem rather than a bedtime problem. That whole mechanism is explained on the health plan page.
Wind-down
A fixed stretch before bed with the day switched off. Starts short, grows.
Wake anchor
Same wake time every day, weekends included. The single biggest lever for regularity.
Screens off
A screen-free window before bed, built up over weeks.
Caffeine cut-off
A last-coffee time that gets earlier as you go.
Re-check
See what actually changed.
Do the check again and the app shows the difference in points, overall and per area. If you have an active plan it won't overwrite it — you get a proposal and decide: new plan, keep going, or go your own way. The app suggests a re-check after twelve weeks.
For the nights that need help now: the library has sleep meditations and guided breathing — 4-7-8 and the rest — a tap away.
It connects
Sleep changes everything else. And the other way round.
Most apps do one thing. That's exactly the problem — because your body doesn't work in one thing at a time.
Why we built one app for all of itSleep → Health plan
How the plan is built, why it starts where the cause is, and what a habit actually gives you.
Sleep → Focus
Focus is mostly a sleep problem wearing a disguise. The engine models that edge directly.
Sleep → Training
Your recovery from the check shapes your training week — high stress load means a lighter program.
Read more
Short reads on sleep
SLEEP · 3 MIN
Afternoon coffee – what it really does to your sleep
Caffeine stays in your body longer than most people think. Here's what the research says about that afternoon cup – and one simple rule for better sleep.
3 min
SLEEP · 3 MIN
Your phone in bed – what the light does to your sleep
Scrolling in bed feels like winding down. But the light from the screen tells your brain something else. Here's what the research shows – and one simple swap that makes a difference.
3 min
SLEEP · 3 MIN
Same bedtime every day – it matters more than sleep length
We talk a lot about how many hours we sleep. But a large population study points to something else – sleeping at the same times every day, weekends included, may matter more.
3 min
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Frequently asked questions
Does it track my sleep with a watch?
No, on purpose. Your sleep picture comes from your own answers in the health check, not from a sensor guessing at your night.
What is the sleep score based on?
Seven questions about hours, time to fall asleep, waking during the night, feeling rested, regularity, bedtime routine and what you do before bed — scored against established sleep-health cutoffs.
What kind of habits are in the plan?
Wind-down before bed, a fixed wake time, screens off in the evening, and a caffeine cut-off — each with a starting level that matches where you are.
Can I skip the check and just pick sleep?
Yes. Pick the area yourself and choose a habit — the plan is built the same way, minus the measured goals.
How long does it take?
The plan is twelve weeks. The check is about ten minutes, and sleep is seven of the questions.
What if the habit doesn't fit my life?
Swap it. The rest of the phase is rebuilt around the new habit and your streak is untouched.
Is this medical advice?
No. It's a general health check, not medical advice. For health issues, contact your physician.
What does it cost?
The app is free to download, and you get everything free for seven days — no card, nothing to cancel. After that you decide whether to keep it. Taking the health check is free either way.
Ready? Start with sleep.
Download and try everything free for 7 days — then keep the free features, or upgrade if you want it all.
Download & start your free 7 daysFree for 7 days. No card needed.On a computer? Open this page on your phone to install — or find GoMotion in the App Store and Google Play.
Wish you had this at work?
Companies run GoMotion for their whole team — health checks, plans and challenges together. Tell us where you work and we'll take it from there.