The ZZZZ App is designed to help users get better sleep by providing reminders to avoid caffeine, choose relaxing pre-bedtime drinks and snacks, engage in calming pre-bedtime activities like meditation, play sleep-inducing music and nature sounds, and adjust the temperature for optimal sleeping conditions. The app allows users to customize reminder times for various sleep-prepping steps. It is available for both iOS and Android devices.
3. About insomnia
• “O Sleep, O Gentle Sleep, Natures Soft Nurse,
How Have I Frightend Thee, That Thou No
More Wilt Weigh my Eye-Lids Down And Steep
My Senses In Forgetfulness?” - William
Shakespeare
• Or sometimes……you just can’t sleep!
4. Some of these may apply to you
• Still drinking caffeine late in the day
• Believe a hard workout just before bed is best
• Like to read in bed
• Like to watch videos in bed
• All the above are impacting your ability to
grab ZZZZ’s
6. Introducing the ZZZZ App
• You are the zzzz Master.
• Using the ZZZZ App, you’ll
enter times to be reminded
for steps to take to prepare
yourself for a perfect night
of sleep
7. Zap the caffeine
• 6 to 8 hours before bed
– no caffeine
• The ZZZZ App will
remind you
8. Fluids you can have
• You’ll get a reminder • Herbal teas (green,
what you can have lemon, sleepy time, etc)
• Wine
• Cherry juice
• Coconut water
• Less alcohol
• Ovaltine
• Warm milk
9. Snacks you can have
• You’ll get a reminder • Bananas
what you can have • Grains
• Kale
• One “drink”
• Light snack
• Yogurt
• Fish
• Jasmine rice
13. Play music & nature sounds
• Music to help you sleep
• Breeze
• Misc nature sounds
• Thunderstorm
• Streams
• Waves
• Random white noise
• Program to turn off (opt.)
14. Cooler izz better for sleep
• Set temperature to go
down after you’re asleep
(below 70 degrees F)
• Set temperature to go up
shortly before alarm
• Can vary by day of week
15. Bring on the deep sleep & REM!
Z! Z! Z!
Z!
Z! Z! Z!
Z!
Z!
Z! Z!
Z!