What can you do when you wake up at 2am after a night shift or jet lag? A reset that starts with a free score

That situation is the first line of our own App Store listing: lying awake at 2am, or wide awake after a night shift or jet lag. We built Sleep Reset, listed on the App Store as For Better Sleep - Sleep Reset, for the days when a sleep schedule has drifted and generic advice like "sleep more" does not say where to start. This guide explains, in our own words as the makers, what we do in that situation, what the app actually does step by step, and what our measured App Store numbers say so far.

Why does one bad night turn into a drifting schedule?

A single 2am waking is not the whole problem. The drift starts the next day: you sleep in to catch up, your bedtime moves later, and the following night you are wide awake again at the wrong hour. After a night shift or a flight across time zones, the same loop runs in reverse — you are sleepy in the afternoon and alert at bedtime.

We do not try to fix that loop with willpower or with a long article at 2am. We start with a measurement you can do in about a minute, while you are calm, in daylight: your sleep reset score.

How does the free score work as a starting point?

On our Sleep Reset product page we describe the start plainly: answer the app's onboarding questions about your goals to get your free sleep reset score and recovery outlook.

The score is built from your answers, not from a sensor. It summarises how far your current routine is from the one you are aiming at, and the recovery outlook shows the direction your next days could take if you follow the plan. The App Store listing says you can get the score in a minute. It is a starting point for a routine, not a prediction of your results and not a medical assessment.

If you want the fuller explanation of how we define the score itself, read our companion guide, What is a sleep reset score? How Sleep Reset turns your routine into a bedtime plan.

What do you actually do for the next seven days?

Once you have a score, the work is deliberately small and in a fixed order. A paid subscription unlocks the working parts:

1. Follow the personalised reset plan, not generic tips. The plan is built from your score, so the first change it asks for is the one that matches your routine, instead of a list of ten habits to start at once. 2. Use bedtime timing as a clock time, not an intention. The plan lands on an actual time in your evening. "Earlier tonight" is easy to miss; a specific bedtime is something you can prepare for — dim the room, put the phone down, start the routine. 3. End the routine with guided breathwork. Follow the breathing count on the breathwork screen as the last step before sleep. On the product page we show the inhale count and cycle indicator exactly as they appear in the app, so what you see here is what you get in the app. 4. Start the next morning with the recovery steps. The reset continues after you wake up. The next-morning steps are part of the paid plan, because a drifted schedule is repaired as much by a consistent morning as by the night before.

The App Store listing invites you to start a 7-day free trial to fix your rhythm. Review the price and renewal terms shown before you subscribe, because the offer you see in your region is the one that applies.

What should you do at 2am itself?

Very little, and that is on purpose. At 2am we do not open the score, restart onboarding, or analyse the night. If you are awake, keep the light low, avoid starting a long reading or scrolling session, and return to the breathwork count you already know from your bedtime routine if that helps you settle. Save the measuring and planning for the morning, when the next-morning steps and a fresh look at your bedtime timing can actually change the next night.

If waking at night is frequent, severe, or affecting your health, an app is not the right level of help. As our product page says, Sleep Reset is a general-wellness app, not medical advice, it does not treat insomnia, and it does not guarantee a particular sleep outcome. Talk to a clinician about persistent sleep problems.

What is included in Sleep Reset, and what is paid?

Sleep Reset is a free download with in-app purchases, for iPhone only, and requires iOS 18.0 or later. On the US App Store, checked on 15 November 2026, the current version is 1.0.4, the size is 11.3 MB, the category is Health & Fitness, and the language is English. The App Store privacy section says Data Not Collected. Version 1.0.4, released two days before our check, removes the rating prompt from onboarding for a smoother first-run experience and improves reliability.

Free and paid are split like this, exactly as we list them:

• Free: the sleep reset score and the recovery outlook
• Paid subscription: the personalised reset plan, bedtime timing, guided breathwork, and next-morning recovery steps

The US App Store in-app purchase list, checked on the same day, shows Yearly $59.99 and Weekly $7.99. Manage or cancel a subscription in your Apple ID subscription settings.

You can read the full feature list on the Sleep Reset product page and on the App Store listing.

What do our measured numbers say about Sleep Reset so far?

We publish our numbers as measured, with the period and the source, even when they are small. The figures below are from App Store Connect, in the measurement file we keep for all our apps, measured on 14 November 2026 at 21:56 UTC.

In the 28 days from 17 October to 13 November 2026, the app recorded 387 impressions, 8 product page views, and 3 downloads. In the most recent 7 days of that window, 7 to 13 November 2026, it recorded 163 impressions, 0 product page views, and 0 downloads — 135 of those 163 impressions were in the US. As of 13 November 2026, the app had 0 active paid subscriptions in App Store Connect.

We read that honestly: people are seeing the app, especially in the US, but almost nobody is reaching the product page, and nobody is currently paying. That is an inflow and page problem, not a reason to invent bigger numbers. A specific guide like this is part of our answer — being present, with a careful explanation of the exact 2am, night-shift and jet-lag moment, when someone searches for help with a drifted schedule. If that is your moment now, start with the free score in the morning, not with a subscription decision at 2am.

How is this different from a general sleep tracker?

A tracker mainly records the night you already had. Sleep Reset starts before the night, with a score from your goals and routine, and then gives you a plan for the next bedtime and the next morning. It does not collect data from the app, as the App Store privacy label states, and the score does not come from a sensor. If you want a verse-based pause before sleep as well, our Daily Dhamma blog hub covers the reading side of the evening, and you can browse the rest of this series on the Sleep Reset blog hub.

Common questions

Is Sleep Reset free?

The download, the sleep reset score, and the recovery outlook are free. The personalised reset plan, bedtime timing, guided breathwork, and next-morning recovery steps require a paid subscription. The listing mentions a 7-day free trial; review the price and renewal terms shown before you subscribe.

How long does the score take?

The App Store listing says you can get your free sleep reset score in a minute, by answering the onboarding questions about your goals.

Does Sleep Reset treat insomnia?

No. Sleep Reset is a general-wellness app, not medical advice, and it does not guarantee a particular sleep outcome. Talk to a clinician about persistent sleep problems.

Which devices does Sleep Reset support?

It is listed for iPhone only and requires iOS 18.0 or later. Check the App Store listing for the current Mac and Apple Vision compatibility listed there.

What does Sleep Reset cost?

On the US App Store, checked on 15 November 2026, the in-app purchases are Yearly $59.99 and Weekly $7.99. Prices can differ by region, so check the offer shown in the app.

Where can I get Sleep Reset?

On the App Store, and you can read more on the Sleep Reset product page.