A sleep coach. One small experiment each day. Meet your coach →

Talk it through. Try one change. Learn from your nights.

example Day 1 Day 15 Day 30

Meet your conversational sleep coach. Log how you slept and how you feel, talk about what’s happening in your life, and choose one daily behavior experiment to try.

How it works

Check in. Talk it through. Try one change.

01
Log your night
Log your sleep each day, how rested you feel, and what you noticed. Add wearable data if you have it; you can start without a device.
02
Chat with your coach
Talk about stress, travel, work, or anything affecting your routine. Your coach uses that context alongside your check-ins and sleep data.
03
Try one daily experiment
Choose one manageable behavior to try. Check in on how it went, then work with your coach on what to keep or adjust.
Built for

A sleep routine that fits your real life.

Over time, your conversations, daily check-ins, and sleep data help you and your coach notice useful patterns. A better score on one night doesn’t prove a change caused better sleep. Use what you learn to decide what to try next.

Daily check-ins Life context Optional wearable data One daily experiment
30 Day Sleep Coach
© 2026 · 30daysleepcoach.com
Day 1
● public
Progress

Your protocol progress.

Building baseline: Day 1 of 7
This is your rolling baseline from the latest 7 entries. Each new check-in updates it.
Last 7 sleep scores
0 of 7 entries
Add entries to build your baseline trend
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sleep score
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HRV
—
feeling
Your current experiment
Commit to one behavior from tonight’s coaching.
Adherence appears here after you commit and check in.
—
last 7 experiments
Time awake — last 10 nights
Connect Oura and refresh your data to see nighttime awake minutes.
from Oura sleep phases · lower and steadier is generally better
—
avg sleep score
—
best
—
lowest
—
7-day trend
Recent check-ins
DateHRVSleepNight wakeFactorsNote
Tonight's sleep plan
Start with your 30-second check-in.
Your coach will turn today’s check-in and recent sleep data into one behavior to practice tonight.
Keep it simple: say how last night went, save the check-in, then commit to the next tiny behavior.
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Bedtime
—
Wake time
Tap to check in
Record a voice note about how you slept. Your coach will respond with what's going on and what to focus on tonight.
Coach

One clear move for tonight.

Guided protocol

The coach turns your recent check-ins into one CBT-I inspired behavior to practice tonight. The goal is not more analysis. It is less guessing, less sleep effort, and one concrete next step.

Oura Integration

Your stress curve.

Connect Oura Ring

Connect your Oura account once. 30 Day Sleep Coach will securely pull sleep, HRV, heart rate, and stress data when you refresh your baseline.

Use a personal access token instead

Founder/testing fallback. Tokens are stored locally in this browser only.

© 2026 · 30daysleepcoach.com