Operation Manual

The summary page visualizes your bedtime routine
in the last week of use. You can swipe up or down
to load other weeks. Every line represents a night
when your iPhone was docked. You can also swipe
left and right to see additional hours if the bar
doesn’t fit on the main screen.
You can tap on a time line to get a detailed view of
that morning. On this page you can find more
information about your wake-up and docking
behavior. Swipe to the right to find the exact alarm
settings you used that day, and the last page is the
notes you may have written yourself if you enabled
the morning questions.
Under the “Graphs” menu in the top left-hand
corner of the summary page you can find
additional graphs to help you visualize your
behavior.
3d. Healthy bedtime routines
To perform and feel well every day, we need to
have a good balance between activity and rest.
Our activities during the day and our environment,
both influence our sleep quality and the sleep
quality in turn influences how we feel the next day.
Our body generally likes regular patterns. For a
healthy bedtime routine, make sure to go to bed
and wake up around the same time every day, with
less than 2 hours of variation on days off.
Many people stay up late on evenings before days
off. A large variation in bedtimes between
weekend days and week days not only makes it
more difficult for them to function at the beginning
of their work week, but it also affects their sleep
and other lifestyle habits. For example, eating at
the wrong time of the day may have short- and
long-term consequences on weight and mood.
Adjusting the timing of light exposure and
introducing a natural dawn and dusk experience
into our lifestyle can help to achieve and sustain a
healthy lifestyle.
A variety of behaviors related to lifestyle may
significantly influence sleep quality and sleep
quantity. Sleep experts recommend the following
habits for a good sleep hygiene: