Specific Advice to Help You Sleep Better. Personalized recommendations from the app are based on well-established sleep hygiene principles, such as adhering to a regular sleep schedule, establishing a calming nighttime gin rummyroutine, & optimizing the sleeping environment. With the help of these suggestions, users should be able to address common issues that can disrupt their sleep & implement healthy habits that will eventually improve their quality of sleep. The Rewards System's Scientific Basis. The rewards structure of the app is based on ideas from behavioral psychology, which emphasize the role that positive reinforcement plays in modifying behavior.