Phase - Sleep Schedule Reset

Your sleep schedule is off. Phase shifts it back — one day at a time.

Phase is a guided program that fixes your broken sleep schedule through small, progressive daily shifts. No vague advice. No endless tracking. Just a clear plan that moves your bedtime and wake time closer to your goal — 15 minutes at a time.

Tell Phase when you currently sleep, when you want to sleep, and it builds a personalized day-by-day plan to get you there.

HOW IT WORKS

- Pick a program that fits your situation

- Set your current and goal sleep times

- Get a personalized day-by-day schedule

- Follow science-backed daily nudges

- Watch your sleep shift into place

6 SLEEP PROGRAMS

Phase is not one-size-fits-all. Pick the program that matches your situation:

- Sleep Schedule Reset — the original 14-day phase shift

- Night Owl Fix — stop going to bed at 3 AM

- Jet Lag Recovery — get back on local time fast

- Weekend Drift Reset — fix the Sunday-night-to-Monday-morning gap

- Shift Work Transition — adjust to a new work schedule

- Early Riser Challenge — become a morning person in two weeks

YOUR DAILY NUDGES

Every day, Phase gives you timed nudges based on your schedule and your local sunrise and sunset:

- Morning Light — get sunlight early to reset your internal clock

- Caffeine Cutoff — stop caffeine at the right time so it does not interfere with sleep

- Screen Dim — reduce blue light before bed to protect melatonin

- Wind Down — start your pre-sleep routine at the right moment

- Bedtime — hit the pillow at your new target time

All nudge times adjust automatically as your schedule shifts forward each day. Toggle nudges on or off and fine-tune timing to fit your life.

WIDGETS AND LIVE ACTIVITY

- Home Screen and Lock Screen widgets for sun position, nudge checklist, bedtime countdown, and sleep stats

- Bedtime Live Activity — a countdown on your Lock Screen and Dynamic Island as bedtime approaches

- Bedtime alarm that rings through Silent Mode and Do Not Disturb

WHAT MAKES PHASE DIFFERENT

- A real program, not a tracker — a clear plan with a finish line

- Location-aware — nudge times sync with your actual sunrise and sunset

- Works offline — no account, no login, no cloud

- Science-backed — based on circadian rhythm research

- Beautiful Sun Arc — a visual map of your day showing light, nudges, and targets

- Schedule exceptions — have an early flight? Adjust one day without breaking your plan

- Takes 30 seconds to set up

TRACK YOUR PROGRESS

See your journey laid out. Check off each day. Build streaks. Get encouragement when you need it. Know exactly how far you have come and how close you are to your goal.

HEALTHKIT INTEGRATION

Phase reads your sleep, sunlight, exercise, and caffeine data from Apple Health to auto-verify nudges and show activity bars on your daily timeline. Phase never writes to HealthKit — your data stays yours.

BUILT FOR FOCUS

No charts. No dashboards. No social features. Phase does one thing and does it well — it fixes your sleep schedule.

Your body has a clock. Phase helps you reset it.

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