SETL Sleep puts your phone to bed before you do.
Set your bedtime once. Every night after that, your distracting apps go to sleep on time. No willpower needed.
What is SETL Sleep?
SETL Sleep (say it settle sleep) is the bedtime app blocker inside SETL.
You choose the apps that keep you up and set a bedtime. At that time, every night, SETL blocks them automatically.
It exists because bedtime is when willpower is weakest. Half of US adults use a screen in bed every day, and 38% say it makes their sleep worse.1
In a 2025 study of 45,202 students, each extra hour on a screen in bed was linked to about 24 minutes less sleep.2
How SETL Sleep works
Decide once. Sleep every night.
Choose your apps
Pick the ones that turn five minutes into an hour.
Set your bedtime
Choose it while you are rested, not at midnight.
Put the phone to sleep
At bedtime your apps lock on their own. Calls and alarms keep working.
Built for real nights
Nights off, booked ahead
Weddings, birthdays, holidays and night shifts. SETL steps aside on the nights you choose.
Your night in one number
A Lock Screen widget showing how much of the night is left for sleep.
A reason to keep going
Earn a collection of moons as you keep your bedtimes.
What SETL gave back in beta
About 1 hour a night, and 3 more in the day.
Less screen time a day. About 3 hours by day and 1 hour at night.
Handed back every week.
Every month. That is more than 5 full days.
Across a lifetime of daily use.
Average daily reduction in screen time reported by SETL beta testers in 2026, against usual screen time of 5 to 7 hours a day. Week and month figures multiply that average out. The lifetime figure assumes daily use from age 15 to 87. Individual results vary.
Stop scrolling in bed, for good
The fix that lasts is not trying harder. It is deciding earlier and letting your phone do the enforcing.
Read how to stop scrolling in bed, what drives bedtime procrastination, and what screens do to your sleep.
SETL is not a medical device and does not treat sleep disorders. Speak to your doctor about ongoing sleep problems.
Sleep guides
How to stop scrolling in bed: 7 fixes that actually work
Can't stop scrolling in bed? Seven evidence-based ways to cut screen time at night that don't rely on willpower, from the team behind SETL.
SleepBedtime procrastination: why you stay up late, and how to stop
Bedtime procrastination means going to bed later than you meant to when nothing is stopping you.
ScienceScreens, melatonin and sleep: what your phone does after dark
How screen time at night affects melatonin, your body clock and sleep, and what screens really do to your eyes.
App blockersThe best app blocker for sleep in 2026
What makes the best app blocker for sleep? How screen blocker apps work on iPhone, and how Apple Downtime, Opal, Sunbreak and SETL compare.
SETL Sleep FAQs
What is SETL Sleep?
SETL Sleep is a bedtime app blocker for iPhone. Set your bedtime once, and SETL blocks your chosen distracting apps automatically at that time every night.
How do you pronounce SETL?
SETL is pronounced settle, so SETL Sleep sounds like settle sleep.
How does SETL Sleep stop me scrolling in bed?
It removes the decision. Your apps lock at bedtime before the scroll starts, so there is nothing to argue with at midnight.
What if I have a late night planned?
Use SETL Plans to book nights off in advance, like a wedding or a night shift, and SETL Sleep steps aside for those nights.
Is SETL Sleep a sleep tracker?
No. SETL Sleep does not track your sleep. It blocks the apps that keep you awake, and Sleep Reserve shows how much of the night is left.
How much does SETL Sleep cost?
SETL Sleep is included in every SETL plan: $39.99 a year, $5.99 a month or $2.99 a week, with up to 7 nights free. See pricing.
How much screen time does SETL save?
In SETL's 2026 beta, testers reported an average of 4 hours 3 minutes less screen time a day: about 3 hours in the day and 1 hour at night.
Your phone can go to sleep first.
Join the SETL waitlist. Get up to 7 nights free when we launch.