SmokeLess
Nicotine's plasma half-life
Half the nicotine from a cigarette is still circulating about two hours later, and a quarter after four. The protected window gives it time to clear.
ReviewBenowitz, Hukkanen & Jacob, 2009 · PMC
For iPhone · iOS 18 and later
Your last cigarette,
Your last cigarette,
farther from bedtime.
SmokeLess builds a protected window before sleep that grows from one hour to five over the weeks you choose. Not a quit plan. A better night, one evening at a time.
No accountNo trackingWorks with Apple Health
Why the last cigarette matters
Nicotine keeps working after you stop.
The evening cigarette is the one your sleep pays for. Every number below is tappable in the app and links to the study behind it.
The window the study looked at
In the Jackson Heart Sleep Study, nicotine within four hours of bedtime was associated with more time awake and lower sleep efficiency that night.
CohortSpadola et al., 2019 · PMC
What a meta-analysis found
Across studies, smokers showed less slow-wave sleep, longer time to fall asleep and more time awake at night than non-smokers.
Meta-analysisCatoire et al., 2021 · PubMed
These are associations reported in published research, not a promise about your sleep. The five-hour target is a planning choice derived from the four-hour study window plus a margin. Read how we read the science →
How it works
One window. It grows while you sleep.
You don't count cigarettes and you don't set a quit date. You set a bedtime, pick a pace, and the app moves the line a little each week.
Protected window on an 8-week plan
Week · before bed
Week 1 · 1 hourWeek 8 · 5 hours
Drag the slider. Choose any pace from 2 to 12 weeks in the app; the window always starts at one hour and ends at five.
Set your bedtimes
A different time for each day if you like. Weekends can be later. Days you skip simply have no window.
Pick a pace
Two weeks if you want it over with, twelve if you want it gentle. The plan timeline shows every stage before you commit.
Watch the cutoff move
A countdown, a last-call warning, and a Lock Screen Live Activity that says NO SMOKING once the window opens.
What's inside
Built for the hour before bed.
A dashboard that reads like tonight
The Tonight screen shifts between next-cutoff, last-call and protected-window states. The evening sky is drawn live: the current moment travels an eight-hour dome to your bedtime, the protected window glows as a band, and stars fill in as night approaches.
- Live countdown to tonight's cutoff
- Plan day, days to the next stage, estimated savings to date
- Seven-day cutoff strip and a stage-journey meter
On your Lock Screen and in the Dynamic Island
When the window opens, a Live Activity takes over. No need to open the app. On iOS 26 and later it starts itself at the cutoff time; on iOS 18 to 25, local notifications fire at the cutoff and the activity starts when you open the app.
- Lock Screen and Dynamic Island presentations
- Cutoff and bedtime-warning reminders, with gentle, moderate or aggressive levels
- Pick a reminder sound you won't tune out
See what a year of evenings saves
Scrub a one-year projection by touch. Prices come from a bundled, sourced dataset of pack prices for 195 countries, shown in your currency, with the assumptions disclosed in one line right under the chart.
- Official 2026 values and calculated EU weighted-average prices where available
- Counts only your selected bedtime days
- No price to enter, nothing to look up
Your sleep, from Apple Health
Optionally connect Apple Health and the "Your sleep" card draws your last night and last seven nights as stage bars: deep, REM, light and awake, with time asleep, deep sleep and awakenings. Read-only, and the same visual language as the evidence screen so you can compare.
- Nights attributed to the day they end on
- When sources overlap, the one with the most staged data wins
- Turn access off in Health at any time
Every claim opens its study
Tap any finding, headline number or reference and a plain-language sheet shows the study design, an evidence-strength meter, who took part, the key finding, its main limitation and a PubMed link. A "How we read the science" sheet states the standard we hold ourselves to.
- 17 peer-reviewed sources, numbered and checked by unit tests
- Limitations stated next to findings, not hidden
- Illustrations labeled as illustrations
Privacy
There is no server to leak from.
SmokeLess has no backend. Your bedtimes, your plan and your Health data never leave the phone, because there is nowhere for them to go.
No account
No analytics or ad SDKs
Health access is read-only
Reminders are scheduled on-device
Delete the app, delete the data
Questions
Straight answers.
Is SmokeLess a quit-smoking app?
No. SmokeLess is a harm-reduction tool with one goal: move your last cigarette of the day farther from bedtime so nicotine has more time to clear before you sleep. It never frames the plan as quitting and makes no treatment claim. If you want to stop smoking, that's great, and a clinician or a quitline can help far more than an app can.
Why does the protected window grow to five hours?
Nicotine has a plasma half-life of roughly two hours, and the Jackson Heart Sleep Study associated nicotine within four hours of bedtime with more time awake and lower sleep efficiency. Five hours is a product planning target derived from that four-hour study window plus a margin. It is not a clinically established threshold, and the app says so on the step itself.
Do I need an account?
No. There is no sign-up, no server and no analytics. Your schedule, plan and preferences stay on your iPhone.
Does SmokeLess work with Apple Health?
Yes, optionally. With your permission it reads sleep analysis to draw your last night and last seven nights as stage bars. Access is read-only and can be turned off in the Health app at any time. The app never writes to Health.
Which devices are supported?
iPhone running iOS 18 or later. On iOS 26 and later the Live Activity starts automatically at your cutoff time. On iOS 18 to 25, reminders still fire at the cutoff and the Live Activity starts when you open the app during the protected window.
What does it cost?
Pricing is listed on the App Store page. There are no ads and nothing is sold on the basis of your data, because none is collected.
Is this medical advice?
No. SmokeLess summarizes published research and links every claim to its source, but it is not medical treatment or a diagnosis. Talk to a clinician about stopping smoking, and about sleep problems that persist.
Tonight is a good night to start
One hour before bed. That's all week one asks.
Set a bedtime, pick a pace, and let the window do the rest.