Sleep transition
Still
One pre-sleep action. For the gap between wanting to sleep and lying down.
Still gives you one small pre-sleep action at a time, calibrated to your recent history, the point you are at in the evening, and your current momentum. If you return later the same night, it should still be able to meet the transition where it is. At 2-4:59am, it detects a night-wake state and responds differently - calm, presence-focused, never coaching.
Bedtime procrastination - failing to go to bed at the intended time despite wanting to - is not a discipline failure. It occurs precisely when self-regulation is hardest: late in the day, after the first period of unstructured time. The knowledge is complete. The transition is not.
Still's suggested actions are stimulus control actions drawn from Cognitive Behavioural Therapy for Insomnia - the gold-standard clinical treatment for poor sleep. They are physiological primers, not productivity tasks. The product treats the real unit of change as the transition window, not a single bedtime reminder, so the action should fit where the person is in the evening and lower the cost of the next movement toward bed. One action at a time. No score. No sleep theatre.
It does not become a tracker, a meditation library, or a sleep-performance dashboard. It lowers the cost of lying down.
Open the theory and references behind this mechanism.
This approach starts from a gentler reading of the problem. Most people who are up too late do not need another lecture about sleep. They usually need help with the transition itself - especially at the hour when the mind is tired, the day is finally quiet, and effort is least welcome. That is why the product is designed around the evening window as a whole, not just one bedtime instruction.
The theory is helpful here mostly because it keeps pointing back to the same practical truth. Evening avoidance is real. The body responds to cues and repetition. More activation usually makes sleep harder, not easier. Consistent pre-sleep signals can become a kind of permission structure for the nervous system. So the product stays small, physical, and undramatic. It is trying to help the day loosen its grip, not turn bedtime into another task to complete. If a person opens Still again later the same night, that is usually part of the same transition still unfolding, not evidence that they used it wrongly the first time.
Grounding and references: Kroese et al. on bedtime procrastination, CBT-I stimulus control, Spielman on hyperarousal and perpetuating behaviours, Borbely on circadian timing, and Van Dongen et al. on sleep restriction and impairment.
Dignity and Depth
Dignity is the product. Not a limited version — the full behavioural core, already working. Depth is the same product with a longer memory: it learns how this specific person re-enters, drifts, and returns, and uses that to make the next step more exactly right.
Still is complete at Dignity. One action each evening across five CBT-I transition domains, adapted to your momentum and where you are in the night. Same-night return is understood: the app meets you where you are, not where you were two hours ago. Night-wake support at 2–4:59am. Local, calm, and behaviourally whole.
Depth adds continuity. Check-in history and domain outcomes persist and accumulate. Preferred domains are learned and weighted more heavily over time. The app can hold a light sequence across the same evening window rather than a single suggestion in isolation. Over time it builds a picture of what actually settles this specific person — not sleep hygiene in general, but the particular combination that tends to help at this hour, in this kind of week.
Still offers evening cues, not medical advice. It is not a substitute for professional sleep support.
Still suggests small, adaptive actions to support your transition into sleep. It is not clinical sleep therapy, a CBT-I programme, or medical advice. It does not diagnose sleep disorders, and it does not replace a GP or sleep specialist. If sleep difficulties persist, seek qualified support.