Drift: CBT-I Sleep Program

Drift teaches the CBT-I techniques clinicians use — a guided sleep-window plan you follow yourself, built from your own morning diary.

Trackers measure your sleep. Drift is built around the intervention side: each week it reviews your diary and suggests how your in-bed window could move, using the published sleep-restriction titration rules (AASM clinical practice guideline; Edinger 2021), with a hard 6-hour minimum window and the full reasoning shown for every suggestion.

NO FAKE SLEEP SCORE
Your real sleep efficiency — time asleep over time in bed — charted against the 85% goal line from the published literature. No proprietary composite number, no grades.

A 60-SECOND MORNING DIARY
Apple Health pre-fills what it can (sleep stages, HRV, resting heart rate) so you confirm instead of typing. The diary accepts any schedule, including cross-noon and rotating shifts, and "not sure" is always an answer.

BUILT FOR REAL SCHEDULES
- Standard track for classic insomnia patterns
- Shift-work track with a higher safety floor
- Perimenopause track that doesn't penalise hot-flash wake-ups
- Pain-aware track with gentler pacing

READS APPLE HEALTH, NEVER WRITES TO IT
Drift is read-only on Apple Health, so it can't alter or corrupt your existing health data.

AUDIO NEVER LEAVES YOUR IPHONE
On-device snore, cough, and sleep-talk detection stores only event labels — never recordings. Plus audiogram-tuned pink, brown, white, and rain noise.

SAFETY-FIRST BY DESIGN
A real safety screener: bipolar disorder, seizure history, and untreated sleep apnea switch Drift to diary + education mode, where the window never narrows. Drowsy-driving warnings are built in, and the window never goes below 6 hours.

AN HONEST FREE TIER
The morning diary, your efficiency trend, stimulus-control education, your first computed window and your first weekly review — free, forever. Drift Pro continues the weekly reviews and adds the coach, sound analysis, pink noise, and sleep stories. Cancel anytime: Restore and Manage Subscription are right inside the app.

YOUR DATA IS YOURS
Sign in with Apple, or keep a fully private on-device journal. CSV export is free. Delete everything, permanently, from inside the app.

Drift is a private journal and educational tool, not a medical device. It teaches published CBT-I techniques but does not diagnose, treat, or cure any condition. If your sleep problems are severe or persistent, please talk to a clinician.

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