Your phone shouldn’t keep you up at night, and now it won’t. Meet Sleep Mode, a new Opal feature on the iOS version of the app designed to help you wind down, prevent you from doom-scrolling, and help you wake up on your own terms. Sleep Mode works independently of Sessions, Time Limits, and Open Limits. Off by default, you can enable and customize the feature anytime directly from the Sleep tab.

How do I set up Sleep Mode?

To set up Sleep Mode, tap on the bed icon in the bottom menu bar. From there, follow these steps:

• Tap “Set Up”
• Select “What time do you usually go to sleep” (this is when Sleep Mode will activate and when Sleep Assist will begin)
• Tap “Continue”
• Select “What time do you usually wake up” and the days you want the schedule to apply

Once that’s complete and you’ve completed your first night, you’ll see insights such as:

• “Last Scroll”
• “Apps used before sleep”
• “First pickup”
• “Morning apps used”

Opal’s Sleep feature includes both “Sleep Assist” and “Morning Assist,” which help you ease into sleep and wake up more intentionally. To customise “Sleep Assist” and “Morning Assist,” follow these steps:

• Tap on the “Sleep” tab
• Tap the “Edit” icon in the top-right corner to open “Sleep Settings”
• Besides “Always Allowed Apps,” select the apps that should remain accessible  (e.g., alarms, health apps, emergency apps)
• Tap “Bedtime” to edit your sleep schedule
• Tap “Sleep Assist” and select “Wind Down” or “Full Assist”
• Tap “Wake Up” to edit
• Tap “Morning Assist” and select “Slow Uplift” or “Full Assist”

How do the assist levels work on “Sleep Assist” and “Morning Assist”?

The assist levels within Sleep differ from the difficulty levels you can find in Sessions, Time Limits, and Open Limits. Here’s how they work for "Sleep Assist":

• Off: No sleep assistance - you’re on your own.
• Wind Down: Make it harder to use apps during sleep time, but you’re still in control.
• Full Assist: We’ll block all of your apps during bedtime, except the ones you explicitly allow.  The only way to exit is to use your Emergency Pass.

Meanwhile, here's how they work for "Morning Assist":

• Off: No morning assist  - you’re on your own.
• Slow Uplift: Get gentle reminders if you use your phone in the first 30 minutes after waking up.
• Full Assist: We’ll block all of your apps (except the ones you explicitly allow) for 1 hour after waking up. The only way to exit is to use your Emergency Pass.

I am stuck in a "Sleep Mode," “Sleep Assist” or “Morning Assist" Session and can’t get out! What do I do?

If you are stuck in any Session type and can not exit, you must use your Emergency Pass to regain access. To do so, follow these steps:

• Navigate to your "Profile" tab
• Tap "Settings" (accessible from the top right corner)
• Tap "FAQs"
• Tap "Advanced Features"
• Tap " Use My Emergency Pass"
• "Tap here to use your Emergency Pass"

Please keep in mind that the Emergency Pass will cancel your currently running Sessions, Time Limits, Open Limits, and Sleep Session only. If your recurrent Sessions, Time Limits, Open Limits, or Sleep Session is programmed to reinitiate, you must edit or delete them (as needed) immediately after using your Emergency Pass.

Please note that our Support team is unable to force end a Session on your behalf, so you'll need to follow the instructions above. If you've already used your Weekly Emergency Pass, you'll need to wait until that Session ends to edit it.

Soundscapes, Sleep Stories & Meditation

This Sleep Mode feature includes a library of calming audios designed to support better sleep, relaxation, and focus throughout your day. You can choose from "Sleep Stories," "Soundscapes," and "Meditation" (including "Gratitude Meditation," "Box Breathing," "Body Scan," and "4-7-8 Breathing").

Why don't I see Sleep Mode on the Android version of the app?

Currently, we're working on implementing feature parity for our newly launched Android app. Stay tuned on that front!