Sleep pressure
The longer you are awake, the more sleep pressure you build up. That's what makes you fall asleep at night. A long afternoon nap or an extra hour in bed lowers that pressure, and then you lie awake longer at night.
Better sleep, step by step
Lying awake for ages, or getting up as if you never slept. In the Sleep theme you find a steady rhythm that suits you. Your weekly check-in shows whether your nights get better.
Sound familiar?
- You are exhausted, but the moment you lie down your head switches on.
- You pick up your phone for a minute and suddenly it's half past one.
- You have another coffee at four to get through the afternoon.
- You lie awake at three, counting how many hours of sleep you have left.
What you learn
Your body clock
Your body has a clock that decides when you get sleepy. Daylight in the morning and a fixed time to get up set that clock right every day.
Why fixed times help
Sleeping in at the weekend feels nice, but on Monday it feels like jet lag. If you get up at about the same time every day, you also get tired on time in the evening.
What you do
These are the exercises in the app. Finish a step and the next one opens.
Your steady rhythm
Pick a fixed time to get up and a calm last hour.
Empty your head
At the start of your last hour before sleep, write down what needs doing tomorrow. Then your head doesn't have to hold on to it.
The 20-minute plan
Make a plan by day for when you lie awake at night.
Your sleep check
See which habits cut your night short and pick one to change.
Exploration
Talk in four steps about your nights and what you want to change.
What it is based on
Every exercise in the app comes from somewhere. In the app you find the research behind each exercise, with the source.
- Sleep rhythm
- Sleep is regulated by sleep pressure and your body clock. Cognitive behavioural therapy for insomnia uses this with fixed times and a calm rhythm, and works well in a meta-analysis, including as a digital programme. A panel of sleep experts considers 7 to 9 hours of sleep right for adults.
- Bedtime to-do list
- In a small sleep study, people spent five minutes before bed writing a to-do list for the next day. They fell asleep faster than people who wrote down what they had already done.
- Stimulus control
- Stimulus control teaches your brain that bed is a place to sleep. You only go to bed when sleepy, and you get up when you lie awake for a long time. It is one of the best supported parts of sleep therapy.
- Sleep habits
- Caffeine, alcohol and evening light affect your sleep. In one study, a large dose of caffeine, about four cups of coffee, six hours before bed still took away an hour of sleep. Adjusting habits works best together with the other parts of sleep therapy.
How MindMoment works
MindMoment is an app for young adults who want to grow mentally stronger. You start with a few short questions. Then the app puts the themes in an order that suits you.
Available 24/7
Use the app whenever it suits you, at your own pace.
Your privacy first
You decide what you share, and with whom. We handle your data with care.
Step by step
A path of short exercises, and a deeper dive per theme whenever you want.
Together with your therapist or coach
On a waiting list, or already seeing someone? Then they can follow along in the app, if you want them to.
Read how that worksReally not doing well?
MindMoment is not a treatment. Are you really struggling right now? Call your GP, or talk anonymously to 113 on 0800-0113. You can, day and night.
Frequently asked questions
If you lie awake for a long time, it often helps to get up and do something calm. That keeps your bed a place for sleeping. In the 20-minute plan you decide by day what you will do then.
No. In Your sleep check you see which habits cut your night short. You pick one to start with. Small steps are easier to keep up.
A therapist or coach only sees it if you enter their code and say yes. You can withdraw that at any time. We handle your data carefully and transparently.
During the testing phase, MindMoment is free to use for our testers.
Other themes
Emotions
Learn to recognise what you feel and what it wants from you. From just 'bad' to knowing what is really going on.
Calm
Less pressure, less worrying. Learn how to let tension settle.
Connection
See who is around you, and who you'd like closer. Sometimes one text is enough to start.
Happiness at work
More of what gives you energy. In your job, side job or studies.
Core Values
Discover what really matters to you. It makes choosing easier, from a job to your Saturday night.
Get started
Download MindMoment and start with the theme that fits you right now.